One-arm dumbbell row
Also called single-arm row, dumbbell row, kettlebell row
- Works
- Sides of the back · latissimus dorsi
- Upper back · trapezius and rhomboids
- Front of the upper arm · biceps brachii and brachialis
- Back of the shoulder · posterior deltoid
- Needs
- Dumbbells or kettlebell
Setup
Put one hand and one knee on a bench, or one hand on a sturdy chair with your feet apart. Keep your back flat. Hold a weight in the other hand, arm straight.
Steps
- Pull the weight up toward your hip.
- Keep your elbow close to your side.
- Squeeze your shoulder blade toward your spine at the top.
- Lower slowly until your arm is straight.
- Do the same number on the other side.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the side of your back and behind your shoulder.
Common mistakes
- Twisting the body to lift the weight.
- Pulling the weight to the chest instead of the hip.
- Rounding the back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.