VARIATIONS
- Bent Over Barbell RowBothPronatedShoulder-widthBack · Barbell
- Incline Dumbbell RowBothLying face downChest supportedBack · Dumbbell · Incline Bench
- One Arm Seated High Cable RowD-handleSeatedFacing the anchorLats · Back · Cable Machine
- Smith Machine Bent Over RowBothBent armsPronatedLats · Rhomboids · Smith Machine
- One-Arm Cable Bent-Over RowFacing the anchorLowLats · Back · Cable Machine
- One-Arm Kettlebell RowShoulder-widthRhomboids · Back · Kettlebell
- Seated Single-Arm Cable RowD-handleSeatedFacing the anchorRhomboids · Back · Cable Machine
- Cable Low RowBothSeatedLowLats · Back · Cable Machine
- Dumbbell Row to Triceps KickbackTriceps kickbackTriceps · Dumbbell
- Bent-Over Dumbbell Lat PulloverLats · Back · Dumbbell · Bench
- Kroc RowLeaning forwardLats · Back · Dumbbell · Bench
- Chest-Supported Smith Machine RowBothPronatedWideLats · Back · Smith Machine · Incline Bench
One-Arm Dumbbell Row
Dumbbell pulls up toward the hip from a bench.
This unilateral pull targets the rhomboids and lats to build back thickness and correct muscle imbalances. It also engages the biceps and shoulders as secondary movers.
HOW TO DO IT
- Place one knee and the same-side hand on a flat bench for support.
- Keep your back flat and parallel to the floor with a neutral spine.
- Grasp the dumbbell with your free hand using a neutral grip.
- Pull the weight up toward your hip while keeping your elbow close to your body.
- Squeeze your shoulder blade toward your spine at the top of the movement.
- Lower the dumbbell under control until your arm is fully extended.
COMMON MISTAKES
- Rotating the torso to generate momentum.
- Pulling the dumbbell too high toward the shoulder.
- Allowing the lower back to round during the lift.
- Dropping the weight quickly instead of lowering it slowly.
TIPS
- Lead the movement with your elbow, not your hand.
- Keep your hips square to the floor to avoid rotating your torso.
- Imagine pulling your elbow back into your back pocket.
SAFETY
- Maintain a rigid core to protect the lower back from shear forces.
DETAILS
- Muscles
- RhomboidsBack
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Flat, parallel to the floor
- Body position
- Bent over
- Body support
- One knee and hand on a bench
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated