One-arm Dumbbell Row
Use dumbbells to row/pull. Pull toward the torso and return. Targets lats and upper back (plus arms); easy to fix left–right imbalances. Build a wider/thicker back and better posture.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Dumbbell
- Also Known As
- ワンハンドロウ / one arm row
How to Perform
- Brace your torso and keep the spine neutral.
- Pull your elbows back and squeeze your upper back.
- Lower slowly and avoid bouncing.
Form Tips
- Do not round your back
- Avoid neck tension
- Do not rush the lowering phase
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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