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Dumbbell row: how to do it with good form

The single-arm dumbbell row, supported on a bench, builds a wide, strong back and lets you focus on one side at a time.

How to do it

  1. 1

    Support one knee and hand on a bench, back flat and parallel to the floor.

  2. 2

    Hold the dumbbell in your free hand with the arm straight.

  3. 3

    Row the dumbbell towards your hip, elbow close to the body.

  4. 4

    Lower it with control. Do all reps, then switch sides.

Common mistakes

  • Twisting the torso to heave the weight up.
  • Pulling to the chest instead of the hip.
  • Rounding the back.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More back exercises

Healti provides general information about nutrition and training. It is not medical advice.