One Arm Row


Muscle Worked



  • Stand partly over a bench, with your body weight resting on your left knee and left hand, both of which should be on a bench.
  • With your right foot firmly on the floor, hold a dumbbell in your right hand, letting your arm hang down directly in line with your shoulder joint. Let the dumbbell stretch your back.
  • Keep your back straight, eyes facing the ground.
  • Pull the weight up and in towards your torso. Raise it as high as you can, bringing up next to your lower chest. Your right elbow should be pointing up toward the ceiling as you lift.
  • Return to the starting position in a slow, controlled manner.
  • When finished with the right side, switch positions and trains the left side.


  • Don't let the weight merely fall as you lower it. Lower weight in a slow, controlled manner.
  • Don't jerk the weight up to position. Maintain control at all times.
  • Don't rest very long between alternating arms. One set constitutes separately working both arms. Quickly switch the dumbbell to the alternate arm and continue. There is no reason to rest too long between sets (when one set of right and left arm has been completed), because the Alternate arm has had a natural rest.


  • Wear a weightlifting belt on this exercise for back support.