Upper-body pull accessory
One-Arm Dumbbell Row
The one-arm dumbbell row trains each side of the back independently. It is useful for lat strength, side-to-side balance, and upper-back volume.
- Primary muscles
- Lats, Mid-back
- Equipment
- Dumbbell, Bench
- Difficulty
- Beginner
Exercise demonstration
Watch the One-Arm Dumbbell Row
Watch the full movement, then use the written visual transcript below to check setup, range of motion, and the coaching cues that matter most.
This is a visual exercise demo. It does not provide form diagnosis or replace in-person coaching.
Secondary muscles worked
Rear deltoids, Biceps, Forearms, Core.
Setup
- Place one hand and knee on a bench or brace one hand on a stable surface.
- Set a flat back and let the dumbbell hang under the shoulder.
- Keep hips and shoulders mostly square to the floor.
- Brace before starting the pull.
How to do the One-Arm Dumbbell Row
Written visual transcript: follow these steps in order while reviewing the demo.
- 1
Pull with the elbow
Drive the elbow toward your hip instead of curling the weight.
- 2
Keep torso steady
Avoid twisting hard to create extra range.
- 3
Squeeze the back
Pause briefly when the upper arm is close to the torso.
- 4
Lower fully
Return the dumbbell under control until the lat stretches.
Common mistakes
- Rotating the torso to heave the dumbbell.
- Shrugging the shoulder toward the ear.
- Pulling too high toward the chest.
- Rushing the lowering phase.
Notes by experience level
Beginner
Start with bench support so the lower back does not limit the lift.
Intermediate
Use rows to build back volume after heavy pulls.
Advanced
Try stricter pauses or chest-supported variations to reduce momentum.
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