The one-arm dumbbell row is a supported row: lats and mid-back, one side at a time.
1Starting position2End position
Setup
Put one knee and the same-side hand on a bench, the other foot on the floor. Back flat, nearly parallel to the floor. The dumbbell hangs under your shoulder in the free hand.
Execution
Brace your knee and hand on a bench, back flat, the other arm holding a dumbbell straight down — starting position.
Exhale and pull the dumbbell to your hip, elbow tracking along your body.
Inhale and lower it back down. Switch sides.
Common mistakes
Twisting your torso to get the dumbbell higher — shoulders and hips stay square to the floor.
Pulling to your chest — drive the elbow back, dumbbell to your hip.
Yanking up and dropping down — pull and lower under control.
Shoulder shrugging to the ear — set the shoulder blade down first, then pull.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
