upper backdumbbell
dumbbell one arm bent-over row
dumbbell one arm bent-over row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
Step 2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
Step 3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
Step 4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
Step 5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.