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Exercise guide

One-Arm Dumbbell Row – Build Your Back

Row clean, pause at the top, and control the lowering.

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Target muscles

Lats, mid-back, rear delts

Execution

  • Keep a neutral spine.
  • Brace your core.
  • Row the elbow toward the hip.
  • Pause briefly at the top.
  • Lower slowly and under control.

Common mistakes

  • Rounding the back.
  • Yanking with momentum.
  • Elbow flaring too wide.

Progression

More load, longer pauses, slower eccentrics.

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