Exercise form guide
One-Arm Dumbbell Row
Train the upper back with a supported pulling movement.
Difficulty
Beginner
Equipment
Dumbbell and bench
Form checkpoints
Three cues to take into your next set
- Keep both hip bones facing the floor
- Pull the elbow toward the back pocket
- Let the shoulder blade move without shrugging
How to do it
- 1
Support one hand on a bench and step into a stable stance.
- 2
Let the working arm hang without twisting.
- 3
Pull the elbow toward your back pocket.
- 4
Lower under control until the shoulder blade reaches comfortably.
Breathing
Exhale gently as the dumbbell comes toward the torso and inhale during the controlled lowering phase.
Programming
Use 2–4 sets of 8–15 repetitions per side. Start with the weaker side and match the repetitions on the other side.
Common mistakes
Make it easier
Use a lighter dumbbell and support the chest on an incline bench if holding the torso position is difficult.
Make it harder
Increase load, add a pause near the torso, or use a less-supported stance while maintaining control.
Variations and alternatives
- Three-point row
- Chest-supported row
- Cable row
Frequently asked questions
Is the one-arm dumbbell row beginner-friendly?
This variation is rated beginner. Start with a comfortable range and resistance, and use a more stable variation if technique changes.
How many sets and reps should I do?
A common starting point is 2 sets of 6–12 controlled repetitions, but programming depends on the movement, goal and individual capacity.
Sources
Related guidance
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