One-Arm Dumbbell Row

What it is

This fundamental back exercise builds strength and muscle primarily in your middle back. It also effectively engages your latissimus dorsi, biceps, and shoulders for support. You will only need one dumbbell to perform this powerful, compound movement.

Technique tips

• Keep your lower back straight to maintain a stable and safe spine.
• Pull the dumbbell straight up, keeping your elbow close to your side.
• Focus on squeezing your back muscles at the peak of the contraction.
• Ensure your torso remains stationary; only your arm should move.
• Breathe out as you pull the weight up and breathe in as you lower it.
• Let your back initiate the movement, not just your biceps or forearms.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.