Move · Videos · Technique · 3 min

How to Do a One-Arm Dumbbell Row

How to Do a One-Arm Dumbbell Row — video by Men's Health Play · 3:15

Video by Men's Health on YouTube · Open on YouTube

A certified strength coach walks through the one-arm dumbbell row: a square hinged setup with a hand on the bench, a neutral spine and a lat-driven pull. Good for anyone adding back work to their routine.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, bench
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Step by step 6

Tap a time to watch that step in the video.

  1. Avoid kneeling on the bench; hinge forward with one hand on it and your feet square instead. 0:25
  2. Tabletop back with shoulders just above the hips; keep hips and shoulders square and the neck neutral. 0:57
  3. The row: switch on your mid-back, then drive the elbow up high; the hand is just a hook, not a curl. 1:44
  4. As you progress, let the lat stretch at the bottom while your core stays tight. 2:11
  5. Don't twist from the lower back; keep the core on so it stays a strong lat movement. 2:28
  6. Start with three sets of 8–12 per side, then work down to heavier sets of six to eight. 2:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hinge with a flat tabletop back, shoulders just above the hips
  • Keep hips and shoulders square, no twisting through the lower back
  • Drive the elbow up; the hand is just a hook, not a biceps curl

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadone-arm dumbbell row, elbow driven up
  • Elbows movesrowing the dumbbell up
  • Wrists & hands movesgripping the dumbbell, other hand on bench
  • Upper back movesmid-back squeeze with the torso held level
  • Lower back movesholding the hinged back flat, no twisting

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Men's Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety