How to do One-arm row

One-arm row works the Back (lats), biceps with dumbbells. Key cue: “One hand on a chair. Row the dumbbell up toward your hip”

BackArms & shouldersEasyDumbbellsQuietOne side at a time

Steps

Place one hand and one knee on a chair, back flat
Hold a dumbbell in the other hand, arm hanging straight down
Drive your elbow back to row the dumbbell to your hip, then lower slowly

How many: 10–12 reps per side

Muscles worked

Back (lats), biceps

Common mistakes

Twisting your body to lift
Shrugging your shoulder

Easier or harder

Easier	Use a lighter weight
Harder	Pause 1 sec at the top

Build a back routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.