One-Arm Dumbbell Row

Setup

• Place one hand and the same-side knee on the bench, the other foot on the floor.
• Let the working arm hang straight down with the dumbbell.
• Set the back flat and roughly parallel to the floor.

Execution

1. 1.Brace, then pull the dumbbell up toward the hip, leading with the elbow.
2. 2.Finish with the shoulder blade drawn back and down.
3. 3.Lower under control to a full stretch without letting the shoulder round forward.

Breathing

Exhale as you row, inhale as you lower.

Form cues

• Drive the elbow toward the hip, not out to the side.
• Keep the torso still — no twisting to help the weight up.
• Full stretch at the bottom, full squeeze at the top.

Common mistakes

• Rotating the torso to heave the dumbbell.
• Rowing to the armpit instead of the hip.
• Letting the lower back sag.