Dumbbell Row Unilateral

How to do it

1. Place one knee and one hand on a flat bench, with the free foot planted out to the side for balance.
2. Set the back flat and parallel to the floor, with the hips and shoulders square to the bench.
3. Hold a dumbbell in the free hand with the arm hanging straight down and the palm facing the bench.
4. Pull the dumbbell up to the ribs by driving the elbow back toward the ceiling, keeping the elbow tucked.
5. Squeeze the shoulder blade in toward the spine at the top, with the dumbbell at the lower-rib line.
6. Lower the dumbbell under control over 2 to 3 seconds back to the fully extended hanging position.

Common mistakes

• Twisting the torso to throw the dumbbell up, which uses momentum instead of back muscle.
• Letting the elbow flare wide away from the ribs, shifting work off the lats onto the rear delts only.
• Cutting the bottom of the rep short, missing the lat stretch that drives back-thickness growth.
• Letting the working shoulder roll forward at the bottom, risking front-shoulder strain under load.