One-arm dumbbell row
- Basic
- Dumbbells
- Unilateral
Elbow to hip with a flat back
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
How to do it
- Brace one knee and hand on a bench with a flat back.
- Pull the dumbbell to the hip with the elbow close.
- Lower under control, stretching the lat.
Common mistakes
- Twisting the torso to lift more.
- Shrugging instead of pulling with the back.
Tips
- Drive the elbow toward the back pocket.
- Brief pause at the top, squeezing the back.