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How To Do A Dumbbell 1 Arm Row

Instructional Video


Written Instructions

  1. Lean over a bench with a split leg stance, one arm should be resting straight on the bench, both legs should be slightly bent to ensure the back is kept flat.
  2. With the arm that is free, hold a dumbbell with a neutral grip, palms facing in towards the body.
  3. Maintaining a neutral spine, drive the dumbbell up towards the chest, using the back to pull the dumbbell up.
  4. Keep your elbows tight to the sides of the body.
  5. Once you’ve reached as high as you can get the dumbbell, squeeze your back then lower the dumbbell back down to the starting position.
  6. Swap arms when desired reps have been achieved.


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