One Arm Dumbbell Row

Wide, long back
One Arm Dumbbell Row gif

Coach's Tips

It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.

How to One Arm Dumbbell Row

Starting Position

1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.

2. Bend your torso forward from the hips and keep your back flat. Reach your right arm down towards the floor and let the weight hang at arm's length.

3. Keep your left arm extended and slightly bent for balance.

Proper Form

1. Pull the dumbbell up towards your ribcage by squeezing your shoulder blades together and flexing your elbow.

2. Keep your elbow close to your torso and focus on using your back muscles to lift the weight.

3. Pause when your elbow is level with your torso and then lower the weight back down to the starting position.

4. Repeat the movement for the desired number of repetitions.

Breathing Technique

1. Breathe out as you pull the weight up towards your torso and breathe in as you lower it back down.


1. Keep your back flat throughout the exercise and avoid arching it as you lift the weight.

2. Avoid swinging the weight up with your arm and focus on using your back muscles to move the weight.

3. Move the weight slowly and with control to minimize the risk of injury.

4. Make sure to keep your shoulder blades pulled back and avoid shrugging them up towards your ears as you lift the weight.

Curious about a Back workout plan that includes the One Arm Dumbbell Row

One Arm Dumbbell Row Alternatives

One Arm Dumbbell Row vs

Get Personalized Plans
& Detailed Guidance

Banner Image