Standing one-arm dumbbell row

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Practice a controlled pull while hinged forward using one dumbbell.

Purpose and Equipment

One-arm horizontal pull

Equipment: Dumbbells

Primary muscles: Latissimus dorsi and Mid-back muscles; other involved muscles: Biceps brachii and Trunk stabilizers

Observation Checkpoints

Stand securely, bend the knees slightly, hinge forward at the hips and keep the spine neutral.
Hold one dumbbell in one hand, pull slowly and return under control. A bench or chair is not required.

Common Errors

Twisting the trunk or jerking instead of pulling under control.

Variants

Standing one-arm dumbbell row · Teaching default

The product chooses to practice both sides and count repetitions per side. Record the mass of the single dumbbell without doubling it. The source does not specify per-side counting.

Dumbbells

Stand securely, bend the knees slightly, hinge forward at the hips and keep the spine neutral.
Hold one dumbbell in one hand, pull slowly and return under control. A bench or chair is not required.

Safety Boundaries

Start with a controllable light load; stop for back or shoulder discomfort.
Stop for pain, chest discomfort, marked dizziness or unusual breathlessness and seek appropriate medical help according to symptoms. Consult a qualified professional when unsure about exercise safety.

Source-checked movement learning material for healthy adults; it does not replace an individual technique, medical-history or equipment-safety assessment.

Movement sources do not guarantee the product’s sets, repetitions, load or outcomes; product dosing and counting choices are identified separately.

Sources and Review

Review date: 2026-10-16. Sources support the stated claims without endorsing an individual's plan.

ACSM Certified Exercise Physiologist Exam Content Outline · American College of Sports Medicine
Screening lists chest discomfort, fainting or dizziness, and unusual breathlessness as circumstances requiring medical evaluation.；The product adopts conservative stop boundaries, without diagnosing disease or setting recovery dates.
Strength training: Get stronger, leaner, healthier · Mayo Clinic
Stop for pain, learn correct technique, and remember to breathe.；Discuss chronic conditions or training-safety concerns with medical professionals.；Allow recovery days for particular muscle groups. This is not a personal prescription.
Video: Bent-over row with dumbbell · Mayo Clinic
For the standing one-arm dumbbell row, bend the knees, hinge at the hips with a neutral spine, and pull and return slowly. The source does not require a bench or chair.；The source gives one set of 12–15 without specifying per side. Per-side counting and practicing both sides are product editorial choices.