One Arm Dumbbell Row

Watch the video below to see a demonstration of proper form and technique for the one arm dumbbell row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.

Instructions for One Arm Dumbbell Row

To perform a set of one arm dumbbell row:

1. Starting Position

   Place the dumbbell on the ground to the left of a bench. Put your right knee and right hand on the bench while straightening your left leg out to the side. Your trunk should be almost parallel to the ground and your left hand near the weight on the ground. Your trunk should be in a neutral position at all times.

2. Concentric (Upward) Motion

   Grip the dumbbell firmly and start by pulling your shoulder blade back and toward the other before driving your elbow back behind you, until bent 90 degrees. Be aware of keeping your trunk stable and focus on working the back muscles.

3. Top position

   Pause at the top position for a 2 sec count while squeezing your shoulder blade back and pulling the elbow back.

4. Eccentric (Lowering) Motion

   Lower the weight under control until your arm is fully extended below you. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of one arm dumbbell row repetitions for each arm before resting.

This completes one set of one arm dumbbell row.