Dumbbell Row tutorial
The one-arm dumbbell row is a unilateral exercise for the lats and mid-back, and bracing on a bench takes stress off the lower back. It helps correct side-to-side imbalances and is great for beginners and home training with just a dumbbell and a chair.
How to perform
- Place your left knee and left hand on a bench or sturdy chair, with your right foot on the floor.
- Keep your back flat and roughly parallel to the floor.
- Hold the dumbbell in your right hand and let it hang straight below your shoulder.
- Row the dumbbell toward your hip by driving your elbow back and up.
- Squeeze your shoulder blade toward your spine at the top and pause briefly.
- Lower the dumbbell slowly, then switch sides after finishing your reps.
Breathing: Exhale as you row the dumbbell up and inhale as you lower it.
Key tips
- Pull the dumbbell toward your hip, not straight up to your shoulder.
- Don't rotate your torso; keep your shoulders level with the floor.
- At the bottom, let your shoulder blade move forward slightly for a full lat stretch.
Common mistakes
- Twisting the torso and using momentum to lift the weight.
- Rounding or over-arching the lower back.
- Shrugging the shoulder toward the ear instead of driving the elbow.
Safety: People with back pain should always use support and start light; the band row is a gentler alternative.
BackPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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