Back
One-arm Dumbbell Row
BeginnerA unilateral row that builds each side of the back evenly.
Target muscles
Lats
Calories burned
~7 kcal / set
Secondary muscles
Mid Back, Biceps
Equipment
Dumbbell, Bench
Goal
Muscle Gain
Sets / Reps
3 × 10-12 per side
Benefits
- • Corrects left-right strength imbalances
- • Supported position protects the lower back
Step by step
- 1Place one knee and hand on a bench, holding a dumbbell in the other hand.
- 2Keep your back flat and parallel to the floor.
- 3Pull the dumbbell up toward your hip, driving your elbow back.
- 4Lower back down with control and repeat.
Breathing guide
Exhale as you row, inhale as you lower.
Common mistakes
- • Rotating the torso to help lift the weight
- • Using a weight too heavy to control
Safety tips
- • Keep your core braced to avoid twisting.
- • Pull with your elbow, not your hand.
Variations
- • Chest-supported row
- • Kettlebell row