Home > Fitness Training > Exercise Database > Dumbbell Exercises > One Arm Row

Equipment Required: a single dumbbell, flat bench

Technique

1. Start by standing next to a flat bench and position the left knee on the bench with the dumbbell in the right hand.
2. Bend forward from the hips, and place the left hand on the bench.
3. Bend so that your upper body is parallel to the floor and the head facing down.
4. The right hand with the dumbbell should hang straight down with the palm facing the bench.
5. Keeping the arm close to the side of your body, pull the dumbbell up to your side.
6. After a pause, lower the weight back to the starting position.
7. Repeat the movement until the set is finished.
8. Switch arms and repeat.

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Key points to remember

• When pulling up point the elbow towards the ceiling.
• Keep the abdominals tight and the lower back in a neutral position
• The movement should be performed in a slow and controlled manner

Alternatives

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Related Pages

• More Dumbbell Exercises
• Free weights for sale in the fitness store