strength · dumbbell / bench
One-Arm Dumbbell Row
Builds a thick, strong back and balances all that pressing.
3–4 × 8–12 per side 10 minrest 60s
Equipment
dumbbell, bench
Rest
60s between sets
Primary muscles
lats, mid back
Also works
biceps, rear deltoids
How to do it
- Place your left knee and hand on a bench, right foot flat on the floor.
- Let a dumbbell hang from your right hand under your shoulder.
- Brace your core and keep your back flat like a table.
- Pull the dumbbell to the side of your ribcage, driving your elbow up and back.
- Lower under control to a full stretch. Complete reps, then switch sides.
Form cues
- ✓Squeeze the shoulder blade at the top
- ✓Elbow travels close to the ribs
- ✓Neutral spine, no rotation
Common mistakes
- ✗Twisting the torso to move more weight
- ✗Shrugging the shoulder to the ear
- ✗Rounding the back
Progressions
- Band row → dumbbell row → chest-supported row → barbell row