One-arm dumbbell row
General guidance. This page has not been reviewed by a qualified professional yet.
One-arm dumbbell row. Drive the elbow toward your hip, bring the weight toward your waist and lower slowly. Change sides.
How to do this exercise: One-arm dumbbell rowSetup · movement · load
- Set your position
Support one hand and knee on a stable bench, with the other foot on the floor. Keep your back steady and let the dumbbell hang.
- Make the movement
Drive the elbow toward your hip, bring the weight toward your waist and lower slowly. Change sides.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not twist your torso to lift the weight.
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- Load per hand
Main muscles
Lats
Supporting muscles
Upper back, Biceps, Rear deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Support one hand and knee on a stable bench, with the other foot on the floor. Keep your back steady and let the dumbbell hang.
- Drive the elbow toward your hip, bring the weight toward your waist and lower slowly. Change sides.
Common mistakes
- Do not twist your torso to lift the weight.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.