Pulling: back and biceps
One-arm dumbbell row
Muscles worked: Lats · upper back · biceps
How to do it
- Set up. Support your non-working hand and knee on a stable bench, with the other foot on the floor. Hold one dumbbell and keep your back steady.
- Move. Pull the working elbow towards your hip, keeping the dumbbell close. Avoid twisting your torso or jerking the weight upwards.
- Finish. Lower the dumbbell slowly until the arm reaches down again. Complete the prescribed repetitions and then change sides.
Common mistakes
- Twisting your torso to lift the weight.
- Rounding your back.
- Pulling to your chest instead of your hip.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Dumbbells or Band, Cardio & HIIT, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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