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.

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.

For a single-arm dumbbell row, you’ll need something to lean on, like a chair, box, or just the side of a coach. Start by placing a dumbbell on the side of your platform, and kneel your left leg and right hand on the bench, so that your upper body is parallel to the ground. Reach down and pick up the dumbbell with your right hand.

The one arm dumbbell row is a unilateral compound exercise that works one side at a time. It is also a horizontal pulling exercise, meaning you're pulling the weight toward your chest similar to a bench press. Horizontal pulls like strengthen your posture muscles and balance your upper body.

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.