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The Better Me

Exercise atlas

Dumbbells exercise

One-arm dumbbell row

A free-weight horizontal pull performed while holding a hip hinge. Pull the dumbbell toward the hip while the opposite hand supports the torso.

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Movement
Horizontal pull
Difficulty
Intermediate
Mechanics
Compound
Posture
Standing

Muscles involved

Equipment and setup

Required: Dumbbell, Bench.

  • Hinge at the hips with a neutral spine.
  • Let the arms hang below the shoulders.

How to perform the movement

  1. Pull the elbows behind the torso.
  2. Pause with the shoulder blades drawn together.
  3. Lower without losing the hinge.

Technique cues

  • Keep the neck long.
  • Do not jerk the weight from the floor.

Interactive preview

Movement guide

Rest position preview for One-arm dumbbell row

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