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One-Arm Dumbbell Row

Primary
Back
Secondary
Biceps, Forearms, Core
Equipment
Dumbbell
Type
Strength
Frames
3
One-Arm Dumbbell Row, male athlete, 3 sequential frames
male
One-Arm Dumbbell Row, female athlete, 3 sequential frames
female

How to perform it

  1. 01 Place one hand and the same-side knee on a bench, with your other foot planted firmly on the floor.
  2. 02 Let the dumbbell hang at arm's length with your back flat and level, shoulders square to the floor.
  3. 03 Brace your core, then row the dumbbell to the side of your ribs, driving your elbow back and up.
  4. 04 Squeeze your shoulder blade in toward your spine at the top.
  5. 05 Lower under control until your arm is fully straight.
  6. 06 Keep your hips square throughout — do not rotate your torso to help the weight up.

In the API

GET /v1/exercises/one-arm-dumbbell-row

{
  "slug": "one-arm-dumbbell-row",
  "name": "One-Arm Dumbbell Row",
  "primary_muscle": "back",
  "equipment": "dumbbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}