Pulling: back and biceps

One-arm dumbbell row

Muscles worked: Lats · upper back · biceps

How to do it

1. Set up. Support your non-working hand and knee on a stable bench, with the other foot on the floor. Hold one dumbbell and keep your back steady.
2. Move. Pull the working elbow towards your hip, keeping the dumbbell close. Avoid twisting your torso or jerking the weight upwards.
3. Finish. Lower the dumbbell slowly until the arm reaches down again. Complete the prescribed repetitions and then change sides.

Form cues

• Put one knee and the same hand on a bench, with your other foot on the floor.
• Keep your back flat, roughly parallel to the floor.
• Hold the dumbbell with your arm hanging straight down.
• Pull your elbow back towards your hip, keeping the dumbbell close.
• Lower until your arm is straight again.

Muscles worked

The one-arm row works your lats and upper back, with your rear shoulders and biceps helping.

Easier and harder versions

Easier

• A lighter dumbbell.
• Support yourself on a chair with both feet on the floor.

Harder

• A heavier dumbbell.
• A pause at the top.
• A slow lowering.

Common mistakes

• Twisting your body to lift the weight.
• Pulling your elbow out wide to the side.
• Rounding your back.
• Rushing the lowering.

Where it appears in the member plans

It’s in Beginner Reset, Fat-Loss Foundations, Strength Builder, the 12-Week Home Plan: Dumbbells or Band, Cardio & HIIT and Sports Fitness. In Beginner Reset it’s also the at-home swap for the seated cable row.

One-arm dumbbell row questions