One-arm Dumbbell Row
Resting one hand on a bench and pulling a dumbbell towards your waist with the other. The most reliable dumbbell back exercise — your lower back stays supported.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Rest one hand and the same-side knee on a bench, other foot on the floor a little out to the side.
- Back flat, roughly level with the floor. Hold the dumbbell in your free hand, arm straight down, palm facing in.
- Keeping your elbow close to your body, pull the dumbbell up towards your hip.
- Pause for 1 second at the top and squeeze your shoulder blade in.
- Lower slowly until your arm is straight. Then switch sides.
Breathing: Breathe out as you pull, breathe in as you lower.
How much to start with: 2–3 sets × 8–12 reps (each arm)
❌ Common mistakes
- Rounding your back.
- Twisting your torso to jerk the dumbbell up.
- Pulling the dumbbell towards your shoulder — pull it towards your hip.
⚠️ Safety
- Use a weight you can lift with your back flat. Stop if your lower back hurts.