One-Arm Dumbbell Row

Back · Dumbbell · one side at a time

How to do it

Plant one hand and one knee on the bench, back flat and parallel to the floor. Let the arm hang and pull driving the elbow **past your back line** towards your hip, without twisting the torso. Lower to a full stretch and feel the lat pull. Being one-sided you can reach further and fix side-to-side differences. The classic mistake is rotating the shoulder up to get the dumbbell higher: if the torso turns, use less weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Forearms

See all 907 exercises