One Arm Dumbbell Row

Muscles One Arm Dumbbell Row Works

Main muscleHold a dumbbell in one hand and pull your elbow behind your torso, bringing the dumbbell toward your side. The main muscle driving this movement is the lat on that side. Your lat pulls your elbow back and brings the dumbbell toward your body.

Supporting musclesYour mid traps and rhomboids pull your shoulder blade back, and your rear delt helps move your upper arm behind you.

How it should feelAs your elbow comes back, you should feel the outside of one side of your back and the area between your shoulder blades squeeze. At the top, your torso should stay square without rotating.

Signs you're offIf your torso twists or your shoulder shrugs toward your ear, you are using momentum and neck muscles instead of your back. If only your arm burns, you are probably lifting the dumbbell with your biceps.

Remember thisThink about sending your elbow behind your ribs while keeping your torso facing the floor.

Muscles used

• Latslarge side-back muscles running from the armpits toward the waist
• Mid trapsupper-middle area between the shoulder blades
• Rhomboidsmuscles between the shoulder blades close to the spine
• Rear deltsback of the shoulders, used to pull the arm behind you
• Rectus abdoministhe front abs, commonly called the six-pack

Setting Up for One Arm Dumbbell Row

Setup orderClear space beside the bench → Place one dumbbell beside the working arm

• Bench position

  Set it like thisPlace the bench so there is room to set one dumbbell on the floor beside the working arm.

  How to checkThe dumbbell should sit beside the bench without touching the bench leg or corner.

• Dumbbell position

  Set it like thisPlace one dumbbell on the floor beside the working arm, with the handle parallel to the bench.

  How to checkWhen you look down beside the bench, the dumbbell handle should be next to your body and clear of the bench legs or corners.

Watch out forAvoid placing the dumbbell too close to a bench corner or leaving other equipment in the dumbbell path.

Stance for One Arm Dumbbell Row

Foot widthPlace one hand and one knee on the bench, and keep the opposite foot on the floor.

Where your weight goesSupport your body with the hand and knee on the bench and the foot on the floor.

Upper body positionPosition yourself beside the bench so the dumbbell hangs naturally under your shoulder.

Why it mattersIf your support points are unstable, your lower back and shoulder may take more stress than your back.

How to Grip for One Arm Dumbbell Row

Grip typeHold the dumbbell with the working-side hand, with your palm facing your body.

Grip widthHold the center of the dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbell in the middle of your palm, and keep the back of your hand in line with your forearm.

The Key Point for One Arm Dumbbell Row

Keep your torso stable so it doesn't rotate, and pull the dumbbell while sending your elbows behind your sides.

Think of it like thisThe feeling of sending the elbow behind the side

Before the fixMy arms get tired first, or my torso rotates along with the dumbbell when I pull it.

After the fixThe sensation of tightening on one side of my back and in the middle of my back is becoming more distinct.