Dumbbell row
One hand braced on a bench, the other arm rowing. The standard heavy builder for the lats and upper back.
The movement
Set
01 Set
Hand braced on the bench, back flat, weight hanging long under the shoulder.
02 Elbow travels back
Lead with the elbow going back past the ribs, not with the hand.
03 Dumbbell to the hip
Finish with the elbow above your back and the weight at the lower ribs.
How to do it
Setup
- Brace one hand on a bench, box or sturdy chair, with your feet staggered and your back flat.
- Hold the dumbbell in your free hand with your arm hanging straight down under your shoulder.
- Set your torso nearly parallel to the floor and keep it there.
Execution
- Row the weight up and back toward your hip, with your elbow brushing your ribs.
- Squeeze your shoulder blade in toward your spine at the top.
- Lower slowly until your arm hangs straight again.
BreathingExhale as you pull, inhale on the slow way down.
Form cues
- Start each rep by drawing your shoulder blade back.
- Pull your elbow toward your hip, not up toward the ceiling.
- Keep your hips square; only your arm and shoulder blade move.
Common mistakes
- Twisting your torso open to heave the weight up.
- Rowing through half the range and skipping the stretch at the bottom.
- Letting the supporting side round over into the bench.
Worth knowing
- The flat back is the foundation here. Set it before the first rep, and end the set when it goes.
General guidance, not medical advice. See how Setkit works.
Notes
The one-arm row is where most people should do their heaviest pulling. With one hand braced, your lower back is supported and the working side can take a lot of weight. A genuinely heavy dumbbell row builds the lats and upper back as well as anything in the gym, and more safely than most of the alternatives.
Working one side at a time helps twice. Each side has to do its own work, so a weaker side cannot hide. The lopsided load also makes your trunk resist being twisted for the whole set, which is core training you get for free with every row.
The usual cheat is twisting the torso upward along with the elbow, which turns a back exercise into a contest with momentum. Keep your hips square, let the shoulder blade start and finish each rep, and choose a weight that lets you hold the squeeze at the top for a second. Any sturdy support works, including a bench, a chair, or your own knee.