One Arm Dumbbell Row Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Pull
  • Beginner
  • Biceps, Lats, Shoulders
Click to Enlarge
Click to Enlarge
Middle Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the one arm dumbbell row by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
  2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
  3. Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise.
  4. Slowly pull the dumbbell up as far as possible.
  5. Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.
  6. Repeat for desired reps and then repeat for your other side.

​Exercise Tips:

  1. Keep your head up and eyes facing forwards, as this will keep your back straight.
  2. Your shoulder blades shoulder be pulled back throughout the set.
  3. Do not let the working shoulder drop down at the bottom of the movement. Keep your entire torso fixed!
  4. Pull the weight straight up while keeping your elbow tucked in. 
  5. Focus on pulling the weight up with your back muscles and not your forearm.
3.4 STARS
118 VOTES
RATE THIS

16 Comments+ Post Comment

No Profile Pic
Posted Mon, 01/13/2014 - 14:22
Bobbaft

@Yogesh verma: Hopefully it will work better than your keyboard and grammar teacher put together.

No Profile Pic
Posted Mon, 07/08/2013 - 12:50
Yogesh verma

Kee ur hand aligning to your hand downwards den pull it to your waist / weight should come up in dis angle / den this thing ll really work very well.....

No Profile Pic
Posted Mon, 07/08/2013 - 12:49
Yogesh verma

All of you plz pay attention to it... START FROM D DUMBELL KEEPING ON D ALIGNMENT OF YOUR HAND DOWNWARDS DEN PULL IT TO YOUR WAIST..... Dis way it gonna work really good

No Profile Pic
Posted Mon, 06/17/2013 - 00:08
Shannon Macri

The man in the video is performing the exercise with just his arm. Amazing how 75% of even fitness experts perform this exercise all wrong. Typical of the "Machine" generation. Terrible demonstration of such a basic "Back" exercise.

No Profile Pic
Posted Wed, 04/03/2013 - 05:10
Sam

i do dis excercise every week...bt i didn't see ny spl results

No Profile Pic
Posted Mon, 01/28/2013 - 11:07
J

ConArtist: I've been using my couch table for about 6 months now lol, it works great.

No Profile Pic
Posted Mon, 01/14/2013 - 18:42
ConArtist

Any other way of doing this work out? I have no bench right now

No Profile Pic
Posted Mon, 02/11/2013 - 14:32
gambit

use a chair/chairs.

No Profile Pic
Posted Sun, 09/16/2012 - 13:43
Richard

this feels like a bicep workout to me. i dont really feel anything in my back or shoulders. is this normal or is my form probably wrong? and should we have most of our weight on our arm and leg on the bench? or on the foot? or even?

No Profile Pic
Posted Tue, 09/25/2012 - 11:13
dirtnap63

Really concentrate on pulling back and up with your middle back and lats. I find this exercise most effective when using lighter weights and lifting to burn reps, focusing on form.

No Profile Pic
Posted Sat, 10/06/2012 - 05:20
Rick

Your probably lifting too much weight for your form!

No Profile Pic
Posted Thu, 12/20/2012 - 15:48
ben

my strength and conditioning coach always tells me when i go down over extend until i feel the muscle contract, and it is also better to actually whening going down let your arm go under the bench and hold then pull back up as high as possible. hope this helps best of luck

No Profile Pic
Posted Fri, 02/22/2013 - 23:30
VOnapeti

Your doin somethin wrong dude. FOcus on the back., pull with the back :D
Go with light till you go right(form) :D

No Profile Pic
Posted Sat, 04/27/2013 - 12:26
Samsam

ACTUALLY YOU WILL FEEL IT AND YOU'LL GET PUMP IN YOUR BACK... AS LONG AS YOU HAVE YOUR BLADES COME UP YOUR MUSCLE AND MIND CONNECTION IS GOOD. :)

No Profile Pic
Posted Tue, 06/19/2012 - 20:15
Ben

Should the weight come up to the hip?

No Profile Pic
Posted Tue, 05/01/2012 - 14:28
amir

Your shoulder blades should be pulled back throughout the set.