Back Muscles / One-Arm Dumbbell Row

One-Arm Dumbbell Row / Back Muscles

In this lesson you will learn how to do a one arm dumbbell row. This back exercise emphasized on the lattissimus and only works one side at a time. The animation above shows how to do dumbbell rows with the left hand. For dumbbell rows with the. right hand, simply do the whole thing the other way around. Find more back exercises at weight training and bodybuilding.


  • Put your right shin and your right hand on the bench, so that your upper body is aligned horizontally. Look down to the right hand. Start with the left arm extended and keep your shoulder still. Don't shrug your shoulder down.
  • Pull the dumbbell up towards your trunk, so that it touches your ribs and exhale at the same time. Keep your shoulder still and make sure the elbow passes as close as possible to your trunk. You should feel the contraction in your back muscles (lattissimus).
  • Then lower the weight again and inhale slowly. The down motion is slightly slower than the up motion (don't let the dumbbell fall). Also make sure you don't shrug your shoulder forward when you reach the lowest point of the movement.


  • Keep your shoulder still. Don't shrug down at the lowest point of the movement.
  • The down-motion should be slightly slower than the up motion. Exhale when you lift the dumbbell and inhale when you lower the weight.
  • Stretch your back muscles between sets and exercises.
  • This exercise is designed for moderate to heavy weights.
  • The barbell row is very similar to the dumbbell row and trains the same muscles.