One-Arm Dumbbell Row
LatsCompoundPullDumbbellsBeginner
Unilateral row variation that allows a greater range of motion and corrects side-to-side imbalances. Supporting one hand on the bench removes stress from the lower back.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Place the knee and hand of the same side on the bench.
- 2.Keep your back parallel to the floor.
- 3.Pull the dumbbell toward your hip, driving the elbow back.
- 4.Lower under control to full arm extension.
Common mistakes
- ●Rotating the torso to help the movement
- ●Pulling toward the shoulder instead of the hip
- ●Not driving the elbow far enough back
Proper technique
Your elbow should point at the ceiling at the top. Think of pulling the dumbbell to your back pocket. The torso must not rotate.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Mid traps
- Lower traps
- Rhomboids
- Teres major
- Biceps brachii
- Rear deltoid
- Infraspinatus
- Teres minor