SEQD EXERCISE GUIDE
How to do the
One-Arm Dumbbell Row.
One-Arm Dumbbell Row is a strength-training movement for lats, mid-back, rear delts and biceps.
MUSCLESLats, mid-back, rear delts and biceps
EQUIPMENTDumbbell and bench
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
One-Arm Dumbbell Row technique.
Use a load and range you can control consistently.
- Place one hand and the same-side knee or foot securely on a bench and hold the dumbbell in the opposite hand.
- Let the working arm reach long while keeping the torso stable.
- Pull the elbow back toward the hip rather than straight up toward the ceiling.
- Pause briefly near the torso without twisting open.
- Lower the dumbbell under control to a full comfortable stretch.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Lats, mid-back, rear delts and biceps.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Rotating the torso to move the weight
- Shrugging the shoulder toward the ear
- Turning the row into a curl
- Dropping the weight quickly at the bottom
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Seated Cable Row
- Bent-Over Barbell Row
- Chest-Supported Row
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.