Back · Beginner

One-Arm Dumbbell Row

Lats · also Upper Back, Biceps

Equipment: Dumbbell, Flat Bench

How to do it

• Put one knee and hand on a bench, other foot on the floor
• Flatten your back so your torso is close to parallel
• Let the dumbbell hang straight below your shoulder
• Row your elbow back toward your hip, keeping it close
• Lower until your arm is straight without twisting

Common mistake

✕ TWISTING THE TORSO → ✓ SHOULDERS AND HIPS SQUARE

Starting point: 3 sets × 8–12 per side, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, sussex.ac.uk, ocw.mit.edu.