Strength

Dumbbell One Arm Row

The Dumbbell One Arm Row is an effective workout targeting the upper and middle back, improving strength, endurance, and stability. One rep involves lifting the dumbbell on each side, engaging both sides of the back.

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Dumbbell One Arm Row instructions

Step-by-step instructions

Stand next to a flat bench and place a dumbbell on the floor to your side.

Bend your knees slightly and lean forward, placing one hand on the bench for support.

With your other hand, pick up the dumbbell, keeping your back straight and your arm hanging straight down.

Pull the dumbbell up towards your chest, keeping your elbow tucked in close to your body.

Slowly lower the dumbbell back down using a controlled movement and repeat for the programmed number of reps.

Stand next to a flat bench and place a dumbbell on the floor to your side.

Bend your knees slightly and lean forward, placing one hand on the bench for support.

With your other hand, pick up the dumbbell, keeping your back straight and your arm hanging straight down.

Pull the dumbbell up towards your chest, keeping your elbow tucked in close to your body.

Slowly lower the dumbbell back down using a controlled movement and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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