Exercise Technique

How to Do a One-Arm Dumbbell Row

By Raouf Rouissa · Reviewed September 17, 2026 · 7 min read

A good row combines a stable torso with controlled movement of the shoulder blade and arm. The exercise does not need an exaggerated range or a heavy dumbbell to be effective.

Safety note: This article provides general exercise education, not medical advice. Stop if you experience sharp pain, dizziness, chest pressure, or unusual shortness of breath.

Create a stable base

Place one hand on a sturdy bench and stagger the feet, or use a square stance with one hand supported. Hinge until the torso is comfortable and keep the working shoulder away from the ear.

Row toward the hip

Pull the elbow toward the back pocket while keeping the forearm under the wrist. Allow the shoulder blade to move around the rib cage at the bottom, then guide it back without shrugging.

Control the lowering phase

Lower the dumbbell until the arm is long and the shoulder remains controlled. Avoid dropping the weight or reaching so far that the torso rotates toward the floor.

Programming

Use 2–4 sets of 8–15 repetitions per side. Begin with the weaker or less coordinated side, match the repetitions with the other arm, and rest long enough to keep the grip and torso stable.

What you should feel

You may feel the muscles around the shoulder blade, the side of the upper back, the rear shoulder, and the arm working. Location varies. Sharp pain in the shoulder or back is not a target sensation.

Editorial basis and sources

This guide applies established resistance-training principles and conservative exercise coaching practices. General activity context is informed by the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans and the CDC’s physical activity guidance. See our editorial policy for how we research, write, review, and update content.