One-Arm Dumbbell Row

The one-arm dumbbell row is a unilateral strength exercise where you pull a dumbbell toward your hip with one arm while bracing your upper body on a bench. It mainly trains the lats and mid-back, with help from the biceps.

Set up by placing one knee and the same-side hand on a flat bench. Put your other foot flat on the floor beside the bench so you form a stable tripod. Hold a dumbbell in your free hand with a neutral grip, palm facing your body. Let your arm hang straight down so your shoulder blade can stretch forward. Keep your back flat and your head in a neutral position.

Brace your trunk. Pull the dumbbell up and slightly back toward your hip, driving your elbow behind you and squeezing your shoulder blade toward your spine. Keep the elbow close to your body. Lower the dumbbell under control until your arm is fully extended and your shoulder blade stretches forward again. Finish all reps on one side, then switch.

Breathe in before you pull and brace your core. Exhale as you lift, or breathe steadily if that feels better. To make it easier, use a lighter dumbbell or do the row with your chest supported on an incline bench. To make it harder, slow down the lowering phase or add a brief pause at the top.

Fault: Twisting the torso to yank the weight up. Fix: Lock your ribs down and keep your shoulders square to the floor; only the working arm should move.

Fault: Pulling the dumbbell straight up toward the shoulder instead of back toward the hip. Fix: Aim your elbow toward the ceiling behind you and pull along the outside of your thigh.

Fault: Rounding the lower back or letting the hips sag. Fix: Push your hips back slightly, keep your back flat, and actively press your hand and knee into the bench.