Advertisement

How is a one-arm row exercise performed?

Wendy Batts
Fitness
When performing a one-arm, bent over dumbbell row, first choose a weight that you want to use. Next, stand with your feet pointed straight ahead and be sure to keep your belly in tight. Bend at your waist until your chest is at 45-degree angle to ground, and hang one arm in front of your body with a dumbbell in your hand and place the other hand on your hip. From this position, row the dumbbell back by bringing your thumb toward your armpit. Squeeze your shoulder blades together and pause making sure that you are not arching your back. Return the dumbbell to start position and repeat for the desired number of repetitions. Repeat exercise on the other arm.

This description is for a one-arm, bentover dumbbell row.  All that is required is one dumbbell of relatively light to moderate weight.  To make this exercise easier, place the non-rowing hand on a bench or chair for support.

Start

1.  Stand with your feet pointed straight ahead and draw in your navel. 

2.  Bend at your waist until your chest is at a 45 degree angle to the ground. 

3.  Extend one arm and let it hang in front of your body with a dumbbell. 

Movement

4.  Row the dumbbell, bringing your thumb up toward your armpit. 

5.  Contract your shoulder blades together and be careful not to arch your back. 

6.  Return the dumbbell to the starting position and repeat with the same arm.

Continue Learning about Arm Exercises

Kiss Arm Flap Goodbye
Kiss Arm Flap Goodbye
Call it the Sleeveless Swing: You wave hello to someone and that bit of upper arm flab keeps on swaying and flapping long after you’ve moved on down t...
Read More
How do I perform a seated biceps curl alternate arm?
National Academy of Sports MedicineNational Academy of Sports Medicine
Sit with feet pointed straight ahead and placed shoulder-width apart.  Extend your arms down the sid...
More Answers
How do I do the arm-waves exercise for external rotation?
National Academy of Sports MedicineNational Academy of Sports Medicine
This is best performed side-lying, but can also be performed in the prone position. Lie on your left...
More Answers
What are some tips for doing the arm-slides exercise?
National Academy of Sports MedicineNational Academy of Sports Medicine
The arm slides exercise is designed to improve strength of the muscles involved in shoulder rotation...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.