One-Arm Dumbbell Row Instructions Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

To perform the one-arm dumbbell row correctly, you need to start by placing one leg on the bench. Once you are in position and have the dumbbell held in a neutral grip, row the dumbbell straight towards your chest. When you lift, make sure that you lift with your back and shoulder muscles instead of your arms.