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One-Arm Dumbbell Row

Also: dumbbell one arm bent over row

Main
Upper back
Secondary
BicepsForearms
Equipment
Dumbbell
Level
Beginner
Movement
Horizontal pull

How to do it

  1. Stand with your feet shoulder width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
  4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Same movement

See back
Barbell Bent-Over RowUpper back · BarbellBent-Knee Inverted RowUpper back · Body weight, RackChest-Supported Dumbbell RowUpper back · Dumbbell, Bench

Log it in Minthra

Log every set of One-Arm Dumbbell Row and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım