Overview

The one-arm dumbbell row builds a strong, balanced upper back by targeting the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps, rear delts, and core for stability. Performed unilaterally, this variation helps correct muscular imbalances while minimizing spinal strain compared to bilateral bent-over rows. 

Instructions

1. Stand beside a bench with feet shoulder-width apart. Place one hand on the bench for support and hold a dumbbell in the opposite hand. 

2. Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and core tight. 

3. Retract your shoulder blade, then row the dumbbell up toward your hip/rib area, pulling with your elbow. Squeeze your mid-back at the top. 

4. Lower the weight under control back to the starting position. Repeat for the desired reps, then switch sides. 

Tips for Proper Form

• Keep your back flat and core tight: Avoid rounding the spine to protect your lower back. 

• Avoid twisting your torso: The movement should come from your shoulder blade and elbow, not your hips. 

• Pull toward your hip, not your shoulder: This ensures your lats and rhomboids, not traps or biceps, lead the movement. 

• Control the descent: Lowering the dumbbell slowly increases muscle engagement and protects your back. 

Optional Form Cue

“Lead with your elbow toward your hip.”

This cue helps reinforce scapular retraction and ensures you’re engaging your mid-back rather than relying on your arms or letting your torso twist.