Exercises
One-Arm Dumbbell Row form guide
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One-Arm Dumbbell Row

Works your lats and upper back with help from biceps, rear delts.

Get your starting weight

A few questions, about a minute. No account needed.

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How to do it

  1. 1Put one hand and knee on a bench or sturdy chair, back flat.
  2. 2Hold the dumbbell in your other hand, arm straight.
  3. 3Pull the dumbbell to your hip.
  4. 4Lower slowly. Finish all reps, then switch sides.

Muscles worked

Front
Back
LatsUpper backBicepsRear delts

Get it right

  • Flat back
  • Pull towards your hip, not your chest

Avoid this

  • Twisting your torso
  • Jerking the weight up