Should I use a bench or stand for this exercise?

Using a bench provides more stability for your spine, allowing you to lift heavier weights safely. If a bench is unavailable, you can stand in a staggered stance and rest your non-working hand on a sturdy rack.

How heavy should the dumbbell be?

Choose a weight that allows you to complete your set with a full range of motion and no torso rotation. Because this is a compound movement, you can generally lift heavier than you would for isolation exercises like curls.

Where should I feel the contraction?

You should feel the primary work in the side of your back and between your shoulder blades. If you feel it mostly in your bicep, focus on pulling with your elbow and imagining your hand is simply a hook.

One-Arm Heavy Dumbbell Row: Form Guide and Benefits

Master the one-arm heavy row with our expert guide. Learn proper form, avoid common mistakes, and build a stronger, thicker back with dumbbells.

How to Perform

Place a dumbbell on the floor next to a flat bench and position your left knee and left hand firmly on the bench for support.
Keep your back flat and parallel to the floor while reaching down to grip the dumbbell with your right hand using a neutral grip.
Engage your core and pull the dumbbell toward your hip by driving your elbow toward the ceiling.
Squeeze your shoulder blade toward the center of your back at the top of the movement while keeping your torso stationary.
Lower the weight under control until your arm is fully extended and you feel a stretch in your lat.
Complete the desired number of repetitions before switching sides to repeat the process with the left arm.

Common Mistakes

Rotating the torso to cheat the weight up
Pulling the dumbbell to the chest instead of the hip
Rounding the lower back during the lift
Using momentum or jerking the weight at the bottom

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Rear Deltoids
Biceps
Forearms

Related Guides

Lats · Back