One Arm Dumbbell Row

one arm row exerciseEquipment Required: a single dumbbell, flat bench


  1. Start by standing next to a flat bench and position the left knee on the bench with the dumbbell in the right hand.
  2. Bend forward from the hips, and place the left hand on the bench.
  3. Bend so that your upper body is parallel to the floor and the head facing down.
  4. The right hand with the dumbbell should hang straight down with the palm facing the bench.
  5. Keeping the arm close to the side of your body, pull the dumbbell up to your side.
  6. After a pause, lower the weight back to the starting position.
  7. Repeat the movement until the set is finished.
  8. Switch arms and repeat.

Key points to remember



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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