One-Arm Dumbbell Row
The best back-builder for learning to actually feel your lats work.
Back, Lats, BicepsDumbbell + BenchBeginner
Setup
- One knee and same-side hand on the bench; other foot planted wide.
- Back flat like a table, dumbbell hanging straight down.
How To Do It
- Row the dumbbell toward your hip pocket — not your armpit.
- Lead with the elbow; keep the shoulder away from your ear.
- Squeeze the shoulder blade at the top for one second.
- Lower long and controlled — get the stretch.
Breathing
Exhale as you row, inhale as you lower.
Common Mistakes
- Twisting the torso to heave the weight — the table doesn't tilt.
- Rowing to the chest — hip pocket puts it in the lats.
- Shrugging — pull the shoulder DOWN and back.
Coach Sam's cue: Put the dumbbell in your back pocket.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.