Horizontal Pull · Dumbbell + bench/support
One-Arm Dumbbell Row
Primary muscles: Lats; mid-back; rear shoulders; biceps
Exercise data by RepDB (repdb.co)
Setup
- Support one hand on a bench or stable surface.
- Set a staggered stance and keep the trunk stable.
- Let the working arm hang naturally with the dumbbell.
How To Perform It
- Pull the elbow toward the hip/ribs.
- Pause without rotating the torso open.
- Lower the dumbbell under control to the start.
Key ASF Cue
“Row the elbow back; keep your torso quiet.”
Common Mistakes
- Twisting the torso to lift the weight.
- Shrugging the shoulder.
- Dropping the dumbbell quickly at the bottom.
Alternatives / Substitutions
Safety Note
Use stable support and a load that does not require torso rotation.