Set up as you would for a regular dumbbell row with the weight on the floor next to a bench. Place your non-working hand and knee on the bench and hinge over with your working arm hanging down toward the dumbbell. Grab the dumbbell, brace your core, and row it upward in one swift motion. Deliberately pull the weight explosively.

A respectable dumbbell row for beginners is around 30% of body weight for 1 repetition. In contrast, intermediates should be able to row 85%- and advanced lifters 120%- of body weight. Switching to the one-arm row variation usually decreases these standards by 30%.