Pull / Developing
One-Arm Dumbbell Row
Train the upper back and lats one side at a time with a supported hip-hinge position.
01 / Set up
Build the position.
- Place one hand on a stable bench and step into a balanced staggered stance.
- Hold the dumbbell beneath the shoulder and keep the trunk long and controlled.
02 / Execute
Do the work.
- Pull the dumbbell toward the side of the torso without rotating the chest open.
- Pause when the elbow reaches the body or the shoulder can no longer stay organized.
- Lower the load until the arm is long while maintaining the supported stance.
Useful cues
Row toward the hip
Keep the chest quiet
Reach long at the bottom
03 / Troubleshoot
Common ways it drifts.
- Twisting the torso to lift the load
- Shrugging the working shoulder at the top
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
2 evidence notes / 3 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Range and cues remain adjustable.
A systematic review found that resistance-training range can affect strength and lower-limb hypertrophy, while a separate review found that attentional-focus effects vary across lifting tasks and populations.
- Scandinavian Journal of Medicine and Science in Sports via PubMedSystematic review
- Frontiers in Sports and Active Living via PubMedSystematic review
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02Effects of Range of Motion on Resistance Training Adaptations: A Systematic Review and Meta-analysis
Scandinavian Journal of Medicine and Science in Sports via PubMed
Systematic review / Accessed 2026-07-26 - 03A Systematic Review of Attentional Focus Strategies in Weightlifting
Frontiers in Sports and Active Living via PubMed
Systematic review / Accessed 2026-07-26
Connected training