One-arm Dumbbell Row

How to perform it

1. 1Preparation and positioning. Support hand actively pressed into the bench, feet stable, hips/shoulders roughly parallel to the floor. Pick up the dumbbell from a secure position, arm long; neck neutral.
2. 2Starting position. The shoulder blade may be controlledly protracted, without letting the shoulder joint passively "hang out." Torso braced, dumbbell under the shoulder.
3. 3Concentric phase. Pull the elbow toward the hip/side ribs. The shoulder blade moves back under control; the torso stays calm. The pull ends before the shoulder rolls forward or the body rotates.
4. 4End position / lockout. A brief, controlled peak position, the elbow not forced maximally behind the torso. No shrugging.
5. 5Eccentric phase. Lower over 2–3 seconds, extend the elbow, and let the shoulder blade glide forward under control. No dropping or rotating.
6. 6Breathing and bracing. Brace before the pull; exhale on the way up, inhale on the way down. Switch sides only once you've set the dumbbell down safely.
7. 7Valid rep. The same base position, a full controlled individual range of motion, no torso rotation or shoulder roll-forward, and the dumbbell not touching the floor between reps.

Common mistakes

• Rotating the torso open

  Fix: "Belt buckle/chest toward the floor."

• Elbow flared too high or wide without purpose

  Fix: Set a clear pulling direction toward your target instead.

• Shoulder passively sinking

  Fix: Keep the arm long with a controlled shoulder blade instead.

• Yanking the dumbbell up

  Fix: 1 second at the top, 3 seconds down — momentum instead of muscle otherwise.

Safety

• Shoulder: large protraction/retraction and extension range — use a cleared range of motion.
• Spine: a bent-over position and anti-rotation demand — consider a chest-supported or machine alternative.
• Older adults: the bench support helps, but dumbbell handling still matters — consider a machine.
• Reduced bone density: dumbbell handling and fall risk — consider a machine or get professional clearance.

Progressions & alternatives

• regressionSeated Cable Row— A more guided pull with less torso demand, if rotation control or the support position is limiting.
• progressionOne-arm Dumbbell Row with more load/range— The next step increases load or range within the same technique.
• alternativeEGYM Seated Row— A digitally standardized row, if guided load progression is preferred.
• prerequisiteTuck Front Lever— Builds a general pulling/scapular base — the straight-arm skill itself is trained separately.