Dumbbell One Arm Row

Dumbbell One Arm Row is a beginner compound pull using dumbbell, bench. It loads Lats.

Muscles worked

• Primary: Lats
• Secondary: Back, Biceps, Shoulders

Setup

• Take dumbbell, bench with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Lats.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

Related lifts

• Archer Pull-Up Lats
• Assisted Chin-Up Lats
• Assisted Pull-Up Lats
• Band Assisted Chin-Up Lats
• Band Assisted Pull-Up Lats
• Bar Pullover Lats