How to do One-arm Dumbbell Row
Secondary muscles
How to do it
- 1
Choose a flat bench and place a dumbbell on each side of it.
- 2
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- 3
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- 4
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
- 5
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- 6
Repeat the movement for the specified amount of repetitions.
- 7
Switch sides and repeat again with the other arm.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Wave Percentage Program 4 Days
One main lift per day: overhead press, deadlift, bench, squat. The main lift follows a four-week wave of fives, threes, and a deload, computed from 90% of the true max. Slow, long-lasting progress.
Strength · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Three-Tier Linear Progression 4 Days
Each session has three tiers: a heavy main lift (low reps), a second compound lift (moderate reps) and a light accessory (high reps). The four big lifts rotate across days. For members coming off a 5×5 who want more volume.
Strength · Beginner · Gym · 4 days a week · 12 weeks
- Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
Fat loss · Intermediate · Gym · 3 days a week · 6 weeks