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Technique guide

One-arm dumbbell row

Use a comfortable range, move with control, and adjust the setup before adding effort.

Equipment
  • · One dumbbell
  • · Stable bench or thigh support
How to do it
  1. 1Brace one hand on a stable bench or thigh.
  2. 2Hinge comfortably with a long back.
  3. 3Pull the dumbbell toward the back pocket.
  4. 4Lower without shrugging or rotating, then switch sides.
Common mistakes
  • · Twisting the torso
  • · Pulling toward the shoulder
Easier option
Supported backpack row

Demonstration

Technique & video

The written guide works on its own. Loading an external demonstration embeds the selected provider in this page.

Watch demonstration at NSCA

Safety note: Stop if you feel sharp pain, dizziness, or unusual shortness of breath. Stay within a comfortable range and use controlled movements.

Source: NSCA. The demonstration is provided by the external source above and is not a Repnivo endorsement.