Home / Exercising / Home workout / Back / Upper / Upper back exercise / One arm dumbbell row

One Arm Dumbbell Row

What it does?

One of the best all round exercises for the upper back and shoulder muscles. Will help tone and develop these areas and improve strength

What you need?

A bench and dumbbell

How do you do it?

- Position yourself next to a bench so that you are bent over with your left hand and knee on the bench
- Hold a dumbbell in your right hand down by your side
- Lift the dumbbell, bending your arm and drawing your elbow up towards the ceiling to approximately 90 degrees
- Hold briefly at the top then lower back down
- Repeat for desired number of reps and repeat on other arm

Key Points

- Make sure your back is parallel with the bench and floor and keep it straight throughout the movement
- Concentrate on using your arms to control the movement, not your upper body



Body function
Body & fitness
Fitness tests
Exercise tools
Home workout
Upper back exercise
Bent over row
Cable row
Cable squat with row
Lat pull down
One arm dumbbell row
One leg bent row with dumbbell
Prone cobra
Resistance band bent row
Upper back programs
Upper back stretch
Types of training
Special populations
Subscribe to our newsletter here. Submit your email below and choose from the options on the next page.