One-Arm Dumbbell Row

Upper Back
Biceps
Lats
Shoulders

Equipment: Dumbbell

New to this

Your first one-arm dumbbell row

What weight should I start with on the one-arm dumbbell row?

A 25 or 30 lb dumbbell for 3 sets of 10 per arm is a reasonable opening. Rows tolerate more weight than most people expect, so don't be shy about going up.

Put one knee and the same-side hand on a bench, with the other foot on the floor. Your back should be roughly parallel to the ground.

Do both arms before you rest. Whatever your weaker side manages sets the reps for both.

What usually goes wrong on the one-arm dumbbell row?

You twist your torso to get the weight up. Keep your shoulders square to the floor. A little rotation at the top is fine; turning your chest toward the ceiling is not.

You pull with your arm and your elbow flares out. Drive your elbow back toward your hip instead, and think of your hand as a hook.

Your back rounds. Set your chest before the first rep and hold that position for the whole set.

If you only have a barbell

Any horizontal row does the same job. The barbell version works both sides at once and is faster; the cable version keeps tension on through the whole range.

How to do it

Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.