Bent Over Row - One Arm (Dumbbell)

Place one hand and knee on a bench. Row a dumbbell with the free arm. Pull the weight to your hip, not your shoulder.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

dumbbellbench

Unilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend your knees slightly and hinge forward at the hips until your torso is at about a 45-degree angle. Keep your back straight.
Step 2Position the Dumbbell
- Let the dumbbell hang straight down from your shoulder, with your arm fully extended.
- Ensure your other hand is resting on your knee or on a bench for support.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body during the movement.
- Keep your back straight and your head in a neutral position, looking slightly ahead.
Step 4Lift the Dumbbell
- Pull the dumbbell towards your torso by bending your elbow and driving it up towards your hip.
- Keep your elbow close to your body as you lift the dumbbell.
Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control of the dumbbell throughout the movement.
Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other arm.
- Focus on maintaining good form with each repetition.
Step 7Finish the Exercise
- After completing your reps on both sides, carefully set the dumbbell down.
- Stand upright and take a moment to regain your balance before moving on to the next exercise.