One Hand Dumbbell Rowing

   (Last modified on September 7, 2025)  |   Genx  • Other languages: Japanese

Table of Contents

One-hand dumbbell rowing, also known as the one-arm dumbbell row, is a strength training exercise that targets the muscles of the upper back, shoulders, and arms. It primarily works the latissimus dorsi, rhomboids, trapezius, and biceps. Here’s how to perform this exercise:

How to Perform One-Hand Dumbbell Rowing

Setup

  1. Equipment Needed: A dumbbell and a flat bench or a sturdy surface for support.

  2. Starting Position:

  • Stand beside the bench with your feet shoulder-width apart.

  • Place your left knee and left hand on the bench for support.

  • Keep your back straight and parallel to the floor.

  • Hold a dumbbell in your right hand with your arm extended straight down.

Execution

  1. Rowing Motion:

  • Engage your core to maintain a stable position.

  • Pull the dumbbell towards your torso by bending your elbow and squeezing your shoulder blades together.

  • Keep your elbow close to your body throughout the movement.

  1. Peak Contraction:
  • Once the dumbbell reaches the side of your torso, pause for a moment to maximize muscle contraction.
  1. Lowering Phase:
  • Slowly lower the dumbbell back to the starting position with control.

Tips

  • Breathing: Exhale as you lift the dumbbell and inhale as you lower it.

  • Form: Avoid rotating your torso or using momentum to lift the weight. Focus on using your back muscles.

  • Repetitions: Aim for 8-12 repetitions per set, depending on your fitness level and goals.

Variations

  • You can perform this exercise without a bench by bending over at the waist while keeping one hand on your knee or another stable surface for balance.

Incorporating one-hand dumbbell rowing into your workout routine can help build strength and improve posture by targeting key muscles in your upper body.