One-Arm Dumbbell Row
A unilateral dumbbell row performed from a supported or unsupported hip hinge.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hold one dumbbell and hinge until the working arm hangs below the shoulder.
- Use a split stance or place the free hand on a stable bench.
Do the rep
- Pull the elbow toward your hip while keeping the torso steady.
- Lower the dumbbell until the arm is straight, then repeat on the other side.
What counts as a rep
A rep counts when the dumbbell reaches the torso without twisting and the arm returns to straight.
One rep starts with a straight arm, brings the dumbbell to the torso without twisting, and ends at a controlled straight arm.
Breathing
Exhale as the dumbbell reaches the torso; inhale as the arm extends.
Cues
- Keep the torso square.
- Pull the elbow toward the hip.
- Lower with control.
Common mistakes
Twisting the torso
What you seeThe working shoulder rotates upward during the pull.
FixUse less load and keep both shoulders facing the floor.
A square torso keeps the load in the row instead of trunk rotation.
Shrugging the shoulder
What you seeThe shoulder moves toward the ear as the dumbbell rises.
FixKeep the shoulder away from the ear and pull the elbow back.
A relaxed neck and low shoulder preserve the pulling path.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the support hand slips or the torso rotates under the load.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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