How Do You Do a One-Arm Dumbbell Row?


Quick Answer

To perform a one-arm dumbbell row, select a flat bench and a dumbbell. Place one knee up on the edge of the bench, extending your torso forward until your upper body is parallel with the floor. With the arm opposite the leg up on the bench, pull the dumbbell upward.

Continue Reading
Related Videos

Full Answer

  1. Get into one-arm dumbbell row starting position

    Place one knee up on the edge of a flat bench and position your torso so that you are bent forward over the bench with your upper body being parallel to the bench. With the hand opposite the side of the leg up on the bench, grip a dumbbell with your palms facing upward. Place the hand that is on the same side as the raised knee on top of the bench for stability.

  2. Slowly raise the dumbbell straight up along your body

    Slowly pull the dumbbell up until level with the side of your chest, keeping the dumbbell close to your body throughout the movement. Exhale during this movement, moving only your arms and keeping your torso stationary.

  3. Lower dumbbell to starting position

    Slowly lower the dumbbell from the side of your chest back down to the starting position. Inhale while performing this movement. Repeat this exercise to achieve your desired amount of repetitions.

  4. Switch sides after desired repetitions are done

    When you have completed enough repetitions for a set, switch sides by putting your opposite knee on the bench and using the other arm to lift the dumbbell.

Learn more about Muscle Toning

Related Questions