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One-Arm Dumbbell Row

beginner · pull_horizontal

Setup

Put one hand and the same-side knee on a sturdy chair with no wheels (against a wall if it needs help staying put), with the other foot planted on the floor slightly out to the side. Keep your back flat and close to parallel with the floor, with the dumbbell on the floor under your free shoulder.

Execution

  1. Reach down for the dumbbell and let that shoulder drop so you feel the lat lengthen.
  2. Brace your belly lightly and hold your torso as still as a tabletop for the whole set.
  3. Exhale and drive your elbow back along your ribs until it passes behind your torso.
  4. Pause for one beat at the top with the shoulder set down and the blade drawn toward your spine.
  5. Inhale and lower over 3 seconds until the arm is completely straight at the bottom.
  6. Finish the reps on this side, then switch sides with the same count on each side.
  7. When you switch arms, move both the supporting hand and knee to the other side of the bench.

Breathing

Exhale as you row, inhale as you lower. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale on the way up and lighten the load.

Quick cues

  • Keep your torso still while pulling.
  • Pull your elbow further back.
  • Shoulder down, pull with your back.
  • Like pull-starting a lawnmower.
  • Torso flat as a tabletop.

Common faults

  • Fault: Using the torso to heave the weight instead of pulling with the back

    Fix: Drop one weight increment and set a mirror at your side so you can see whether the torso turns.

  • Fault: The back staying rounded through the set

    Fix: Reset the height of your supporting hand, open the chest, and film from the side before a heavy set.

  • Fault: Cutting the pull short so the elbow never passes the ribs

    Fix: Lower the load and pause for one beat with the elbow past your torso on every rep.

  • Fault: The shoulder shrugging up so the upper traps take over

    Fix: Start each rep by sliding the shoulder blade toward your hip before the elbow bends.

  • Fault: Craning the neck up to look ahead

    Fix: Look at the floor about one step ahead of your hand and keep the neck in line with your back.

Equipment

dumbbell, chair

Muscle groups

back, arms, shoulders