The one-arm dumbbell row is one of the best back exercises available. It allows heavier loading than most cable rows while giving full unilateral attention to each side. The supported position takes the lower back out of the equation.
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Form Guide
Step-by-step: Dumbbell Row
1Knee and same-side hand on the bench, opposite foot on the floor for balance.
2Back is flat and parallel to the floor — or slightly inclined with chest higher than hips.
3Pull the dumbbell toward your hip — not your shoulder. Drive your elbow back and up.
4Squeeze your lat at the top for one second.
5Lower all the way down — full extension of the lat — before the next rep.
Common Mistakes
What most people get wrong
Pulling toward the shoulder: turns it into a rear delt exercise. Pull to the hip.
Rotating the torso to swing the weight: makes it easier but removes the lat load.
Not extending at the bottom: partial reps leave the full lat stretch untrained.
Programming
How to program the Dumbbell Row
3–4 sets of 8–15 reps per side. Match volume with your pressing movements. Dumbbells allow heavier loading than people expect — don't sandbag the weight.