# Bent Over One Arm Row (Dumbbell)

> A one-arm dumbbell row with a knee and hand on a bench that trains your lats and upper back.

Page: https://fitnessie.app/exercises/dumbbell-row/
Type: Dumbbell · Pull
Demo video: https://fitnessie.app/demos/bent-over-one-arm-row-dumbbell/c27116187ac5b98e.mp4

## How to do it

1. Put one knee and the same-side hand on a bench, with your hand under your shoulder and knee under your hip.
2. Plant your other foot on the floor and keep your back flat and close to parallel to the floor.
3. Let the dumbbell hang from a straight arm.
4. Row it up by driving your elbow toward the ceiling, keeping your upper arm close to your side.
5. Lower under control and repeat, then switch sides.

## Key cues

- Lead with the elbow
- Back flat, near parallel
- Upper arm close to your side
- Keep your shoulders level
- Start from a straight arm

## Common mistakes

- Swinging the weight with momentum
- Twisting the torso to lift
- Flaring the elbow out
- Cutting the range short at the bottom or top

## Muscles worked

- Primary: Lats, upper back, traps and rear delts
- Secondary: Biceps and forearms

## Equipment

Dumbbell and bench.

## References

- [ACE: Single-arm Row](https://www.acefitness.org/resources/everyone/exercise-library/126/single-arm-row/)
- [StrengthLog: Dumbbell Row](https://www.strengthlog.com/dumbbell-row/)
- [BarBend: Dumbbell Row](https://barbend.com/dumbbell-row/)