A one-arm dumbbell row performed with one knee and hand bracing on a bench, using a pulling motion to work the back muscles, primarily the latissimus dorsi and upper back. The movement lifts the weight from a hanging position to the side of the torso.
How to do the Bent Over One Arm Row (Dumbbell)#
- Place one knee and the same-side hand on a bench so your torso is supported and the other arm hangs toward the floor holding the dumbbell.
- Engage your core and keep your spine and neck in a neutral, straight line.
- Drive your elbow upward and pull the dumbbell toward the side of your torso, leading with the elbow rather than the hand.
- Pause and squeeze your shoulder blade at the top of the movement while exhaling.
- Lower the dumbbell slowly back to the starting hang under control.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Biceps, Rear delts, Forearms, Traps
Common mistakes#
- Rounding the lower back instead of keeping a neutral spine.
- Twisting the torso to help lift the weight.
- Using momentum or jerking the dumbbell upward.
- Letting the elbow flare wide instead of keeping it close to the body.
