One-Arm Dumbbell Row

A unilateral back exercise where you row a dumbbell from a supported position, building back strength and addressing strength imbalances.

Instructions

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place your right leg on top of the end of the bench.
3. Bend your torso forward from the waist until your upper body is parallel to the floor.
4. Place your right hand on the other end of the bench for support.
5. Use your left hand to pick up the dumbbell on the floor, holding it while keeping your lower back straight.
6. The palm of your hand should be facing toward your torso. This is your starting position.
7. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side.
8. Keep your torso stationary throughout the movement.
9. Concentrate on squeezing your back muscles once you reach full contraction.
10. Lower the dumbbell straight down to the starting position.
11. Complete all repetitions, then switch sides and repeat.

Tips

• The force should come from your back muscles, not your arms.
• Keep your upper torso stationary; only the arms should move.
• The forearms should only hold the dumbbell, not provide additional pulling.
• Maintain a straight back throughout to prevent injury.
• Use a bench that is stable and appropriate height.
• Equal repetitions and weight on both sides maintain balanced development.
• This exercise is excellent for addressing strength imbalances.