Anapyre

Exercises272 exercises

One-Arm Dumbbell Row

One-Arm Dumbbell Row is a dumbbell pull exercise for the back, and it also works the biceps and forearms. If you cannot do it, Meadows Row or Assisted Pull-up Machine are good swaps.

  • Back
  • Pull
  • Dumbbell

Muscles worked

  • Back · main
  • Biceps
  • Forearms

How to do it

  1. Put one hand and the same-side knee on a bench, back flat, the dumbbell hanging below your shoulder.
  2. Pull your shoulder blade back first.
  3. Row the dumbbell towards your hip, keeping your elbow close to your body.
  4. Lower slowly until your arm is fully straight.

Watch out: Twisting your torso to heave the weight up.

Alternatives

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