Exercise library · Back
One-Arm Dumbbell Row.
Unilateral row that isolates lats and balances strength.
BeginnerDumbbell
The numbers
Sets
2–3
Reps
10–15
Rest
45–75
Muscles
Primary
Lats · Rhomboids · Rear delts
Secondary
Biceps · Forearms · Core
The play-by-play
How to do it.
- Step 01
Place one knee and hand on bench
- Step 02
Hold dumbbell in opposite hand
- Step 03
Row dumbbell toward hip
- Step 04
Squeeze back at top
- Step 05
Lower under control
- Step 06
Switch sides after set
What separates good from great
Pro cues.
Don't rotate torso
Focus on pulling with back, not arm
Keep elbow tucked