One-Legged Dumbbell Row

The one-legged dumbbell row is a full-body, multi-joint movement that improves overall strength, stability, and balance. This exercise specifically targets the back, quads, glutes, and hamstrings.


  1. 6081_A
    Standing tall with your feet shoulder-width apart and knees slightly bent, hold a dumbbell in one hand. Lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip.
  2. One-Legged Dumbbell Row
    Contract your back and row the dumbbell toward your ribcage. Pause, then lower your arm and leg to the starting position.

Trainer’s Tips

  • Pull dumbbell to your ribs until it touches your body.
  • Do not let your back leg fall, twist, or bend. Keep it high and straight.
  • Keep your back flat and straight during the exercise to avoid injury.