How To Do One Arm Dumbbell Row

One Arm Dumbbell Row Exercise

One arm dumbbell row exercise is a great strength and size builder for your upper back.

It’ll also help ensure that you don’t have any muscular imbalances between the two sides of your body – something that a straight barbell row would never address.

As each arm will be worked separately, you can ensure that each side of the body is doing its fair share of the work.

This exercise is great for performing near the start of the workout program and will also hit the bicep muscles as well.

One Arm Dumbbell Row How To

  • Position yourself standing beside a flat bench, raising the knee that’s closest to the bench and place it directly on the bench for balance.  Hold a dumbbell in the arm that is furthest from the bench.
  • Bend over and place the same hand as the leg that’s rested on the bench down as well as your back assumes a flat position.  Allow the hand holding the dumbbell to move straight down by the body, pointing towards the floor with the elbow extended. It should be perpendicular to the rest of the body.
  • Thinking of squeezing up from the shoulder blade, pull the dumbbell up towards the underarm until it’s as high as it can go.
  • Pause briefly and then lower back down to complete the rep.
  • Continue until all reps are completed and then switch sides and repeat.

Form and Technique

Try using a thumbless grip to maximize the tension you get from the back and think of your hand being like a hook, pulling the weight up.

Avoid pulling the weight by contracting the bicep muscle. The force should come just from the back as much as possible.

Variations:   Bent Over Barbell Row

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

One Arm Dumbbell Row