One Arm Dumbbell Row Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Pull (Unilateral)
  • Beginner
  • Abs, Biceps, Lats, Shoulders
Upper Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Assume a standing position while holding a dumbbell in one hand with a neutral grip.
  2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.
  3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
  4. Repeat for the desired number of repetitions on both sides.

Exercise Tips

  1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
  2. Fight the urge to use your opposing arm to brace against your leg or any other implement.
  3. Keep some tone through your abdominals as you pull the dumbbell into your body to ensure you don’t arch excessively through your spine.
  4. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  5. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
  6. Don’t allow the head to jut forward as you pull.
  7. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.

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17 Comments+ Post Comment

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Posted Wed, 10/21/2015 - 00:14
Robert B. Mille...

Get exercise but the demonstration shows improper form... Try not bouncing at the top.. The weight is slightly heavy and loses some focus on the main muscle isolation. Also the head and neck are not aligned causeing undo stress on the thoracic spine. And the back isn't aligned properly. The back should be straight and aligned.

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Posted Mon, 01/13/2014 - 14:22
Bobbaft

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

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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.....

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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

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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.

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Posted Wed, 04/03/2013 - 05:10
Sam

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

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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.

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Posted Mon, 01/14/2013 - 18:42
ConArtist

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

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Posted Mon, 02/11/2013 - 14:32
gambit

use a chair/chairs.

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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?

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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.

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Posted Sat, 10/06/2012 - 05:20
Rick

Your probably lifting too much weight for your form!

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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

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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

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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. :)

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Posted Tue, 06/19/2012 - 20:15
Ben

Should the weight come up to the hip?

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Posted Tue, 05/01/2012 - 14:28
amir

Your shoulder blades should be pulled back throughout the set.