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One Arm Dumbbell Row

This is a great way to work unilaterally, and improve any strength imbalances from side to side.

1. Place the right knee and right hand on a flat bench with the torso parallel to the floor. Pick up the dumbbell in the left hand with the arm straight and palm facing the body, this is the start position.

2. Lift the weight up towards the body by drawing the elbow back and retracting the left shoulder blade.

3. Lower the weight slowly back to the start position, making sure the torso doesn’t rotate.

4. Repeat the movement for the desired repetitions before switching to set up in the opposite way to work the other side.

Tip: This movement should be produced from the back, not the biceps or forearms. If this doesn’t feel comfortable, flip the exercise 90 degrees so your standing on your feet and use a cable pulley instead of a dumbbell.


one-arm-db-row-2 one-arm-db-row-4


Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

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