One Arm Row

A unilateral pulling movement for the lats and mid-back. It is highly effective for building back thickness and improving core stability.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Stand in a staggered stance or support yourself on a rack. Hold a dumbbell in one hand, arm extended. Keep your back flat.

Instructions

1. Pull the dumbbell toward your waist.
2. Drive the elbow back and squeeze the lat.
3. Return slowly to the start for a stretch.
4. Keep your shoulders square.
5. Maintain a braced core.

Common Mistakes

1. Rotating the torso.
2. Shrugging.
3. Using momentum to lift.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.