Strength
One Arm Bent Row
A foundational compound movement for building unilateral back strength and correcting muscular imbalances.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.