Exercise guide
One-Arm Dumbbell Row
The One Arm Dumbbell Row trains the middle back and lats while the biceps and rear shoulder assist. Supporting the body with a bench reduces the balance demand and limits torso movement.
Training context
Setup Cues for the One-Arm Dumbbell Row
Place the supporting hand and knee securely on the bench and keep the working-side foot planted on the floor. The torso does not need to be perfectly parallel if a slightly higher angle feels more comfortable.
The shoulder blade should move naturally as the dumbbell lowers and rises. Avoid rotating the entire torso to lift the weight higher.
Technique overview
Pull the elbow toward the hip or lower ribs
Begin with the working arm extended and torso supported. Pull the dumbbell toward the side of the torso while moving the elbow back. Pause without twisting, then lower until the arm extends and the shoulder blade moves forward under control. Repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.