One Arm Row Dumbbell

The one-arm dumbbell row is a unilateral pulling exercise that targets the lats and upper back while also engaging the biceps and core. This variation helps correct muscle imbalances and allows for a greater range of motion compared to barbell rows.

How to Perform

1. Place your left knee and left hand on a flat bench for support, keeping your back flat and parallel to the ground.
2. Hold a dumbbell in your right hand with your arm extended toward the floor.
3. Row the dumbbell toward your hip by driving your elbow back, keeping it close to your body.
4. Squeeze your back at the top, then lower the dumbbell under control.
5. Switch sides and repeat.

Coaching Cues

• Keep your shoulders square to the ground throughout the movement.
• Pull with your elbow, not your hand, to maximize back activation.
• Avoid rotating your torso or using momentum.
• Keep your head neutral and spine aligned.