APEX ZONE

Exercises · Strength

One-Arm Dumbbell Row

Dumbbell Middle Back

The One-Arm Dumbbell Row is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the One-Arm Dumbbell Row

  1. Place one hand and same-side knee on a bench, back flat and parallel to the floor.
  2. Hold the dumbbell in the opposite hand with arm fully extended.
  3. Drive your elbow straight back, pulling the dumbbell to your hip.
  4. Lower under control without rotating your torso.

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More Middle Back exercises

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