Smart Workout Diary

Dumbbell One-Arm Row

The dumbbell one-arm row is a unilateral pulling exercise performed by rowing a dumbbell toward the hip from a hinged position. It primarily trains the latissimus dorsi and upper back, while the biceps and forearms assist. It supports back strength, balanced side-to-side development, and pulling control.

Demonstration

Dumbbell One-Arm Row — demonstration 1
Dumbbell One-Arm Row — demonstration 2

Instructions

  1. Stand in a staggered stance and hold a dumbbell in one hand with a neutral grip. Hinge at the hips, soften the knees, and place the free hand on the same-side thigh for support.
  2. Set your torso by keeping your back long, chest slightly open, neck neutral, and shoulders level. Let the dumbbell hang beneath the shoulder without twisting your torso.
  3. Row the dumbbell toward your hip by driving the elbow back close to your body. Keep the wrist straight and allow the shoulder blade to move naturally.
  4. Pause briefly near the top when the elbow reaches behind the torso, without shrugging the shoulder or rotating the chest upward.
  5. Lower under control until the arm is nearly straight, then complete the desired repetitions before switching sides.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Choose a manageable load that allows your torso to stay still instead of using momentum to lift the dumbbell.
  2. Keep the elbow close and think about pulling toward the hip rather than straight up toward the shoulder.
  3. Do not round the lower back; reduce the load or raise your torso slightly if you cannot maintain a neutral spine.
  4. Exhale as you row and inhale as you lower the dumbbell slowly.
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