Dumbbell one arm row

Main muscle🎯 Delts
Equipment🧰 Dumbbell
Area🦾 Shoulders
step by step5

How to do it step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Similar exercises

Barbell upright rowDumbbell shoulder pressBarbell military pressBarbell overhead pressArnold pressDumbbell lateral raise

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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