Dumbbell One Arm Bent over Row

The one-arm dumbbell row is a single-arm row with one hand and one knee braced on a bench, pulling a dumbbell from a hanging position up to the hip. It trains the lats, the middle back and the rear deltoids, and the braced position lets you row heavy with almost no strain on the lower back.

Targets: Deltoid Posterior
Also works: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Place one knee and the hand on the same side on a flat bench, with the other foot on the floor.
Hold the dumbbell in your free hand, arm hanging straight below your shoulder, back flat.
Pull the dumbbell up and back towards your hip, leading with the elbow.
Stop when the elbow passes your torso and squeeze the shoulder blade towards your spine.
Lower the dumbbell until the arm is straight and you feel the lat stretch, then repeat before switching sides.

Form cues

Pull the elbow towards your back pocket, not straight up to your armpit.
Keep your shoulders square to the floor; do not twist to lift the weight higher.
Let the shoulder blade move forward at the bottom for a full stretch.

Common mistakes

Rotating the torso to heave the weight up. It makes the rep look bigger and shifts the work away from the back; use a weight you can row with square shoulders.
Shrugging the dumbbell up towards the ear, which trains the upper traps instead of the lats.
Cutting the range short at the bottom. The stretched position is a big part of what the row trains.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your deltoid posterior is what needs the work, not because it was next on a list.

More shoulders movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.