One-Arm Dumbbell Row

Lats, Biceps, Rear DeltsBench, Dumbbell

A foundational unilateral back exercise performed on a bench. The bench support takes pressure off your lower back, letting you focus on working one side at a time.

How to do it

1Place your knee and hand on the bench on the same side, keeping your back flat and core tight.

2Plant your opposite foot firmly on the floor and grab the dumbbell with a neutral grip.

3Row the dumbbell toward your hip, driving your elbow back and up along your torso.

4Squeeze your shoulder blade in at the top and pause briefly.

5Lower the dumbbell under control, feeling a full stretch in your lat.

Common mistakes

Rotating your torso toward the working side as you pull the weight.

Rounding your lower or upper back during the movement.

Pulling the weight to your chest with your bicep instead of driving your elbow to your hip.

Breathing

Exhale as you row the dumbbell up. Inhale as you lower it under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.