Horizontal pull · Coached in Recomp
One-arm dumbbell row
The one-arm dumbbell row is a beginner horizontal pull exercise for your back and biceps, using dumbbells and flat bench.
- Main muscles
- Back, Biceps
- Also works
- Lats, Shoulders
- Equipment
- Dumbbells, Flat bench
- Level
- Beginner
Setup
Put one knee and the same hand on a bench, the other foot on the floor, back flat.
How to do it
- Hold the dumbbell at arm's length.
- Row it towards your hip.
- Lower slowly to a full stretch. Finish the reps, then switch.
Coaching cues
- Pull to the hip, not the shoulder.
- Keep your shoulders level.
Common mistakes
- Twisting the torso to lift.
- Jerking the weight.
Chest-supported dumbbell row 
Band pull-apart 
Face pull