See how to do One Arm Dumbbell Row in a clear 6-step exercise image with concise instructions. Focus: lats and mid back using flat bench and single dumbbell.
Short instructions
Follow the numbered positions in the image and use each instruction as its matching cue.
Set the left support hand and knee on the bench, keep the back flat, and hold the dumbbell in the right hand.
Breathing: Breathe steadily; do not hold your breath.
Row the right dumbbell to the ribs without rotating the torso.
Breathing: Exhale through the effort.
Lower the right dumbbell and switch the support position.
Breathing: Inhale through the controlled return.
Set the right support hand and knee and hold the dumbbell in the left hand.
Breathing: Breathe steadily; do not hold your breath.
Row the left dumbbell to the ribs without rotating the torso.
Breathing: Exhale as you row the left dumbbell, then inhale as you lower it.
Lower the left dumbbell to the long-arm finish.
Breathing: Inhale through the controlled return.
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