One-Arm Dumbbell Row

Setup

1. 01Place one knee and the same-side hand on a flat bench.
2. 02Plant the other foot flat on the floor slightly out to the side.
3. 03Set the torso roughly parallel to the floor with a neutral spine.
4. 04Grip the dumbbell with the free hand and let it hang at full stretch.

Execution

1. 01Pull the dumbbell toward the hip by driving the elbow up and back.
2. 02Keep the elbow tracking close to the torso rather than flaring wide.
3. 03Squeeze the shoulder blade toward the spine at the top.
4. 04Lower under control to a full stretch without dumping the shoulder to the floor.

Checkpoints

• -Torso stays square; the hips do not rotate open to swing the weight.
• -The dumbbell travels toward the hip, not straight up to the armpit.
• -The shoulder blade moves through a full protraction-to-retraction arc.
• -The neck stays neutral, eyes down at the bench.

Common mistakes

• -Twisting the torso to heave heavier weight up.
• -Shrugging the shoulder toward the ear at the top.
• -Cutting the bottom stretch short.
• -Rounding the lower back by setting the bench support too low.