Back / Beginner / Compound (multi-joint)

One-Arm Dumbbell Row

A bench-supported single-arm dumbbell row that builds the lats and upper back.

At a glance

Primary

Lats, Upper back (rhomboids, mid/lower traps)

Secondary

Rear delts, Biceps, Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Row

Level

Beginner

Type

Back, Compound (multi-joint), One side at a time

How to do it

1. Place one knee and the same-side hand on a flat bench, other foot on the floor, back flat and roughly parallel to the floor.
2. Hold a dumbbell in the free hand with the arm hanging straight down.
3. Row the dumbbell up toward your hip, driving the elbow back close to the body.
4. Pause at the top, then lower under control.
5. Complete the reps and switch sides.

Tips

• Keep the torso still; do not rotate to lift the weight.
• Pull with the elbow, not the hand.

Common mistakes

• ✗ Twisting the torso open to lift the dumbbell.

  Why it hurts: Rotation under load strains the lower back and hides the lack of back strength.

  ✓ Instead: Keep the shoulders and hips square to the floor and pull the elbow toward the hip.

• ✗ Shrugging the dumbbell up.

  Why it hurts: The upper traps take over and the neck gets tight and sore.

  ✓ Instead: Start by drawing the shoulder blade back and down, then row.

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