Rows
Single-arm dumbbell row
- Kit
- Dumbbells
- Works
- lats · mid-back
- Also
- biceps · rear delts · forearms · obliques
The single-arm dumbbell row is a supported horizontal pull: you brace one hand on a bench, chair or your own thigh and row a dumbbell from arm's length up to your ribs. The support takes load off your lower back, so you can pull hard with a long range of motion. It suits anyone who wants back and arm strength without a bar or a rack.
Form
How to do single-arm dumbbell row
- 1Set the dumbbell beside a bench or sturdy chair. Place your left hand and knee on the seat, step your right foot back, and let the dumbbell hang under your right shoulder with your back flat and hips level.
- 2Set your shoulder before you pull: draw the dumbbell slightly back and down so your shoulder blade is engaged rather than hanging loose.
- 3Drive your elbow back and up toward your hip until the dumbbell reaches your lower ribs. Keep the elbow close to your side and exhale as you pull.
- 4Lower under control until your arm is straight and your shoulder blade has travelled forward again, breathing in on the way down.
- 5Keep the pace steady for the whole effort, then swap the dumbbell and your stance and work the other side for the same length of time.
Watch for
Common mistakes
The torso twists open with each pull so the shoulder does the work through rotation.
Fix: Keep both hips square to the floor and imagine balancing a glass of water on your lower back.
Pulling with a bent wrist and curling the dumbbell forward toward the chest.
Fix: Keep the wrist straight and aim the elbow back past your ribs, not out to the side.
Rushing the lowering phase and letting the arm drop.
Fix: Take at least as long going down as coming up and finish each lowering with the arm fully straight.
Variations
Easier and harder
Sessions