FormAtlas

Exercise reference

One-Arm Dumbbell Row.

One-Arm Dumbbell Row is an intermediate exercise for back. It uses dumbbells and bench. Pull toward the torso while keeping the shoulder blades controlled.

One-Arm Dumbbell Row single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: BackAlso: BicepsAlso: Core
Required equipment
Dumbbells + Bench
Movement
Horizontal pull
Level
Intermediate

Before you start

Equipment and setup

One dumbbell and a stable bench or another solid support. Brace one hand, square the hips, and let the working arm hang long.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

  1. Support one hand and knee on the bench, plant the opposite foot, square the hips and shoulders, and let the dumbbell hang below the working shoulder.
  2. Pull the elbow toward the side of the ribs without rotating the torso or shrugging the shoulder toward the ear.
  3. Pause briefly, then lower the dumbbell until the arm is long while the trunk and supporting shoulder stay organized.

Form cues

  • Keep hips and shoulders square
  • Pull toward the ribs
  • Lower without twisting

Common mistakes

  • Rotating the torso to lift the weight higher
  • Yanking the dumbbell or losing support through the bench hand

Scale it

Easier: Use a lighter dumbbell or a chest-supported row variation.

Harder: Add load or a brief top-position pause while the torso stays still.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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