Dumbbell One Arm Bent-Over Row

Setup

1. 01Hold a dumbbell in one hand and hinge the torso to roughly 30 to 45 degrees above horizontal.
2. 02Brace the free hand on a bench, rack, or your thigh for support.
3. 03Stagger or square the feet so you feel balanced.
4. 04Let the dumbbell hang under the shoulder with the lat lightly loaded.

Execution

1. 01Row the dumbbell toward the hip with the elbow tracking close to the body.
2. 02Drive the elbow back until it passes the ribs.
3. 03Squeeze the shoulder blade toward the spine at the top.
4. 04Lower under control to a full stretch, letting the blade protract slightly.

Checkpoints

• -Torso stays square; hips and shoulders do not twist open.
• -The dumbbell finishes at the hip, not the armpit.
• -Full stretch and full contraction on every rep.
• -Back stays flat through the set.

Common mistakes

• -Rotating the torso to heave the weight up.
• -Rowing to the chest with a flared elbow.
• -Cutting range at the bottom.
• -Jerking from the hips instead of pulling with the back.