One-Arm Bent-Over Row

The one-arm bent-over row is a multi-joint movement that targets the back, arms and core. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core.


  1. 29_A
    Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let the dumbbell hang at arm's length from your shoulder.
  2. One-Arm Bent-Over Row
    Without moving your torso, pull the dumbbell to the side of your torso, keeping elbow close to your side. Pause and squeeze at top of movement. Lower dumbbell back to start position.

Trainer’s Tips

  • Don't let your back round or body lose alignment. Be mindful of proper posture.
  • Be sure to finish the movement by pulling the dumbbell all the way to your ribs.
  • Do not let your shoulder flare during the movement. Keep the shoulder down and away from the ear.
  • At the top of the row do not let your shoulders slouch. Be sure to bring your shoulder blades together.