Is it better to use a bench or stand?

Using a bench provides more stability for the spine, which is often better for beginners. Standing in a staggered stance is an effective alternative but requires more core and lower body engagement to maintain a flat back.

How heavy should the dumbbell be?

Choose a weight that allows you to complete 8 to 12 repetitions with perfect form and a full range of motion. If you find yourself jerking your shoulder to start the lift, the weight is too heavy.

How do I stop my biceps from doing all the work?

Think of your hand as a hook and focus on driving your elbow back rather than pulling with your hand. Concentrating on the squeeze in your mid-back at the top will help shift the load to the lats.

One Arm Bent Row Guide: Form, Benefits, and Tips

Master the one arm bent row with our expert guide. Learn correct form, avoid common mistakes, and build a stronger back with this essential dumbbell exercise.

How to Perform

Place your left knee and left hand firmly on a flat bench for support while keeping your back parallel to the floor.
Grip a dumbbell in your right hand with your arm fully extended toward the floor and your palm facing your body.
Engage your core to stabilize your spine and ensure your hips and shoulders remain square to the bench.
Pull the dumbbell toward your hip by driving your elbow toward the ceiling while keeping it close to your side.
Squeeze your shoulder blade at the top of the movement without rotating your torso or jerking the weight.
Lower the dumbbell under control until your arm is fully extended and you feel a stretch in your lat muscle.
Complete the desired number of repetitions before switching sides to repeat the process with your left arm.

Common Mistakes

Rounding the lower or upper back during the pulling phase
Using momentum or twisting the torso to lift the weight
Pulling the weight toward the chest instead of the hip
Failing to reach full extension at the bottom of the rep

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Trapezius
Rear Deltoids
Biceps

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Lats · Strength