One-Arm Dumbbell Row: how to do it right
In short: One-arm dumbbell row: a horizontal pull that loads the mid back with peak tension in the stretched position, arm extended toward the floor.
How to do it, step by step
- 1One knee and one hand on the bench, back flat and parallel to the floor, dumbbell in the free hand with the arm straight.
- 2Let the shoulder blade spread apart at the bottom to fully stretch the back at the start of the movement.
- 3Pull the elbow back and up, close to your body, until the dumbbell reaches your hip.
- 4Squeeze the shoulder blade at the end of the pull without turning your torso.
- 5Lower slowly over 2 to 3 seconds, controlling the full stretch.
The mistake to avoid
Don't rotate your torso to cheat the lift.
Other common mistakes
- Pulling while your torso turns to cheat: lock your hips and keep your shoulders parallel to the floor.
- Rounding your back under load: keep your spine neutral and brace your abs throughout.
- Dropping the dumbbell at the bottom like a spring: brake the descent and go for a controlled stretch.
- Pulling too high with the elbow flaring out: keep the elbow close to your body to target the mid back.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Back (width), Biceps
Lats and teres major to bring the arm back, but above all the rhomboid and mid traps for thickness through shoulder blade retraction. The rear delt assists, the biceps and brachialis bend the elbow. The spinal erectors and obliques brace the trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How far down should I go?
At the bottom, straighten your arm fully to let the shoulder blade spread and stretch your back all the way: that is where the tension is greatest and where hypertrophy happens. At the top, bring the dumbbell up to your hip while squeezing the shoulder blade, without pulling higher. Go for the full range you control, not the one you reach by wriggling.
I don't feel anything, is that normal?
You should feel your mid back, not your arm. Think about pulling with the elbow, not the hand, as if you were putting the dumbbell in your back pocket. Add a half second pause at the bottom, arm straight, to feel your back stretch before restarting: that is where you build thickness.
How fast should I do the movement?
Brake the dumbbell's descent over 2 to 3 seconds, down to the full stretch with the arm straight. Pull the elbow firmly but under control, with no lower back kick or bounce at the bottom. It is the braking of the stretch that builds thickness, not speed.
How should I breathe?
Breathe in at the bottom during the stretch, breathe out as you pull the elbow toward your hip. Keep your trunk braced and your belly tight from start to finish to protect your lower back and stabilize your torso.