One-arm dumbbell row

One-arm dumbbell row is basic yet effective exercise to build a strong back.  The one-arm dumbbell row targets the upper and lower lats, the rhomboids, the trapezius, and rear dumbbell row

Build your back strength One-arm dumbbell row

Here’s how to properly perform the one-arm dumbbell row:

Using a flat bench, place the left knee on one end of the bench and the left palm on the other end of the bench for stabilization.  Your back should be straight and parallel (or close to parallel) with the floor.


  • With the dumbbell in your right hand, initiate the one-arm dumbbell row engaging the rear delt and back muscles first, rather than the elbow/arm.  If this is difficult, then use a lighter weight…
  • Bring the shoulder blade back toward the spine, then follow with the elbow.  Bring the elbow to the outside of the rib cage, but no further.  Pause, squeezing the back muscles.  This is the concentric part of the exercise so you’ll exhale during this phase.  Keep the torso stationary.
  • Next is the eccentric, or lowering phase of the exercise.  Lower the weight back to starting position with control, while inhaling.  Repeat the movements for the desired reps.  Switch sides and repeat.  Tip: It’s best to start with your weaker side.



Learn More    Benefits of Pull-ups




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