Single-arm dumbbell row
A one-arm row with the other hand and knee on a bench for support; easy on the lower back.
- Muscle group: Back
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: One-arm dumbbell row, One-arm row, Etarms-roning, Roning med én arm
How to do it
- Place one hand and the same-side knee on a bench, back flat, dumbbell hanging below the shoulder.
- Pull the dumbbell toward your hip, leading with the elbow.
- Lower slowly to a full stretch. Do all reps, then switch sides.
Common mistakes
- Twisting the torso open to lift the weight.
- Pulling toward the chest with the elbow flared out.
Alternatives
Watch a video demonstration on YouTube
“How To: Dumbbell Bent-Over Row (Single-Arm)” by ScottHermanFitness (opens YouTube)
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.