One-Arm Dumbbell Row
Back • Gym • Intermediate
- Muscle Group: Back
- Training Type: Compound
- Equipment: Dumbbell, Bench
- Difficulty: Intermediate
Exercise Overview
The one-arm dumbbell row is a unilateral back exercise that targets the lats, middle back, and upper back. Working one side at a time helps correct muscle imbalances, improve coordination, and build strong, thick back muscles.
How To Do It
1. Setup
Place one knee and one hand on a bench for support. Hold a dumbbell in the opposite hand with your arm hanging straight down.
2. Starting Position
Keep your back flat, chest facing the floor, and core engaged. Let the dumbbell hang directly below your shoulder.
3. Execution
Pull the dumbbell upward toward your waist by driving your elbow back. Squeeze your back muscles at the top.
4. Return
Lower the dumbbell slowly back to the starting position while maintaining control and tension.