Skip to content
Gymie
Get the app

How to do the One-Arm Dumbbell Row

The One-Arm Dumbbell Row is a compound dumbbells exercise that mainly works your lats and upper back, with help from your biceps and rear shoulders. Focus on three things: pull dumbbell to your hip; keep shoulders square; lower to a full stretch.

LatsUpper backBicepsRear shouldersDumbbells

Setup

  1. 1Knee and hand on bench
  2. 2Back flat, parallel to floor

Three cues

  1. 1Pull dumbbell to your hip
  2. 2Keep shoulders square
  3. 3Lower to a full stretch

Most common mistake

Twisting to lift

Keep hips and shoulders level

In Hindi · हिन्दी में

  1. 1डंबल कूल्हे तक खींचें
  2. 2कंधे बराबर रखें
  3. 3पूरे स्ट्रेच तक उतारें

आम गलती: मुड़कर उठाएँ तो, कूल्हे और कंधे बराबर रखें

Alternatives to the One-Arm Dumbbell Row

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next One-Arm Dumbbell Row set and says the cue that matters — in English or हिन्दी.

Get early access

General guidance, not medical advice. Stop if you feel sharp pain and see a professional.