1 / 6One-Arm Dumbbell Row
Rowing one dumbbell at a time with support from a bench builds a strong back and lets each side work on its own.
BackBiceps
- Level
- Beginner
- Equipment
- Dumbbells, Bench
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Place one hand and the same knee on a bench, a dumbbell in the other hand.
- 2Keep your back flat and let the dumbbell hang below your shoulder.
- 3Pull the dumbbell up to your hip, elbow close to your body.
- 4Lower it slowly, then switch sides.
Common mistakes
- Twisting the body to lift the weight
- Rounding the back
- Pulling the dumbbell to the chest instead of the hip
Tips
- Keep your back flat like a table
- Pull the dumbbell toward your hip
- Let it hang to a full stretch at the bottom
Questions
Why one arm at a time?
It lets you use a heavier dumbbell with a supported back and shows if one side is weaker.
Where should I feel it?
In the side and middle of the back. If you feel mostly arms, think of pulling with the elbow, not the hand.
More Back exercises
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