One-Arm Dumbbell Row

GymDaze demonstration

Watch One-Arm Dumbbell Row

Technique

How to perform One-Arm Dumbbell Row

1. Place one knee and the hand on the same side on a flat bench, with the other foot planted beside it.
2. Hold one dumbbell in the free hand with the palm facing the torso, keeping the torso near horizontal and the back steady.
3. Let the working arm hang and allow the shoulder blade to reach forward without twisting the torso.
4. Bend the elbow and draw it back close to the body, moving the dumbbell in an arc toward the hip as the shoulder blade moves back.
5. Reverse the arc under control, straightening the arm and allowing the shoulder blade to reach forward again.
6. Keep the supporting hand, knee and planted foot steady, then switch sides for the other arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.