One Arm Dumbbell Rows


  • One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly.
  • Stick your chest out and keep your back flat. Keep your head up.
  • Grasp the dumbbell with your free hand with palms facing in. Reach forward extended slightly.
  • Bring the weight up keeping your elbow close to your side.
  • Hold and contract for 1-2 seconds, then release back to starting position.


Keep your back flat at all times, use a weight that you can control for a full range of motion.

Exercise One Arm Dumbbell Rows Muscles Engaged

Muscles Engaged

Primary: Latissimus dorsi
Secondary: Trapezius Posterior Delts Infraspinatus Teres