One Arm Dumbbell Row Exercise Guide & Video

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Watch One Arm Dumbbell Row

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Take a dumbbell in one hand and put your opposite knee onto a flat bench. Lean forward until your upper body is parallel to the bench and place your free hand onto the bench for support.

Step 2. Let the weight hang at arms length while keeping your back straight. Pull the weight up to your side and squeeze.

Step 3. Lower the weight back down to the starting position.


The one arm dumbbell row is a strength and size building exercise that works each side of the back independently. By performing this exercise one arm at a time, the user is able to assure that one side of the back does not develop more than the other. Because this exercise is done with higher weight than the one arm cable row, it is important to support your body to prevent injury to the low back. The off-leg should rest on a bench and the off-hand should rest there as well. Once you have found a comfortable position, do not move from it during the course of the exercise. Even though the one arm dumbbell row is a size and strength exercise, you still should not cheat by using your body to help the weight up. Instead, lower the weight all the way down and get a full stretch and then pull back up in a controlled manner for a good range of motion.

One Arm Dumbbell Row 4
One Arm Dumbbell Row 3

Updated: April 1st, 2015