One-arm dumbbell row
Back · Dumbbell · also biceps and the back of the shoulders
Set up
One dumbbell and a flat bench, or a sturdy table to lean on.
Steps
- Rest your left hand and left knee on the bench, or your left hand on the table.
- Hold the dumbbell in your right hand, arm hanging straight down, back flat like a table top.
- Pull the dumbbell up towards your hip, keeping your elbow close to your side.
- Lower it slowly until your arm is straight. Do all your reps, then switch sides.
Keep in mind
- Keep your back flat and your shoulders level
- Lead with your elbow, not your hand
- Squeeze your shoulder blade back at the top
Common mistake
Twisting your body to swing the weight up. Keep your shoulders level, and use a lighter dumbbell if you need to.
Safety
Lean on something solid that can't slide or tip.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.