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Breakthrough Fitness

Movement Monday: One-Arm Dumbbell Rows


Hey everybody, it’s Monday, which means it’s time for another Movement Monday.

I’m Coach Dom, here with Coach Angelica, and we’re going to show you how to do a one-arm dumbbell row today. It’s an old-school exercise that’s been around forever, but I think it’s underrated and definitely one you should incorporate into your routine.

You’ve probably seen this move done in the gym before (by you or someone else) and there are a bunch of different stances you can take, but I’m going to show you one that uses the bench but keeps your feet even with each other.


One-Arm Dumbbell Row: The Basics

Approach the long side of the bench, but leave both feet on the floor. Bend at the waist to place one hand on the bench directly underneath your chest.

It’s vital to keep your back straight at this point. Don’t hunch over or round your spine at all. Keep your back straight and your abs tight for support.

Grip the dumbbell in your other hand so it’s parallel with your body and lift it up to your chest.

Remember: this is a movement that starts with your shoulder blade. Too many people focus more on the bicep and move just their arms. This row should involve your back as well. Really pull the dumbbell back as if you’re on a rowing machine.


As well as working on your arm, core, and back muscles, one-arm dumbbell rows help work on your grip strength. Start with three sets and play around with the reps until you really feel it in your core.

Pair this move up with an opposing workout like pushups for some extra conditioning and you’ll notice the difference in your strength levels.

Until next time, keep moving!

Coach Dom