One-Arm Dumbbell Row
Comprehensive biomechanics and technique cues to execute One-Arm Dumbbell Row with joint safety, maximal activation of the Lats, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Hold the dumbbells with a firm, neutral grip, preparing your movement path before starting.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Lats, moving the load smoothly without jerky momentum. eBolts technical cue: Brace knee and hand on the bench; pull the dumbbell toward the hip, back straight.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Brace knee and hand on the bench; pull the dumbbell toward the hip, back straight.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Inverted row on a table/TRX or pull-up bar.
Equivalent machine or convergent leverage machine at the gym.