Exercises / One-Arm Dumbbell Row

One-Arm Dumbbell Row

Also known as: Single-arm dumbbell row, Supported dumbbell row, Three-point row

A single-arm row with the other hand on a bench. The bell is pulled to the hip, then lowered to a hang.

Primary muscles
Back (latissimus dorsi), Back (rhomboids)
Secondary muscles
Shoulders (posterior deltoid), Biceps (biceps brachii)
Equipment
Dumbbell (one dumbbell, flat bench)
Pattern
Horizontal Pull
Difficulty
Beginner
Line diagram of a One-Arm Dumbbell Row.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Two-panel photograph of a bench-supported one-arm dumbbell row.
DumbbellBentOverRow.JPG by GeorgeStepanek, CC BY-SA 3.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.

Cues

  1. Plant one hand and the same-side knee on a bench; the other foot stays on the floor so the hips stay square.
  2. Hang the dumbbell under the shoulder with a long arm and a flat back.
  3. Row the bell to the hip or lower rib by driving the elbow back, not by twisting the torso.
  4. Pause briefly with the shoulder blade set, then lower to a straight arm under control.
  5. Keep the neck in line with the spine; do not crane up to the mirror.

Common mistakes

  • Rotating the torso so the row becomes a twist.
  • Yanking the bell with a shrug and a rounded upper back.
  • Starting the pull from a bent elbow instead of a long-arm hang.

Safety

  • Use a bench you can brace on. Do not twist the torso to finish the pull.
  • Stop if you feel sharp pain in the low back or shoulder.