Flat Bench One-arm Dumbbell Rows

This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.

One-arm rows let you work your back fast, since one side can recover while the other is lifting.

Muscles Worked
Back - Lats.

Starting Position
Stand beside the long side of a flat bench, such that the bench is on your left. Hold a dumbbell in your right hand. Bend your left knee and rest it on the bench as you bend over and brace your left hand on the end of the bench, such that your back is flat. Fully extend your right arm toward the floor, with your palm facing inward.


  1. Bending your elbow, slowly pull the weight up to your side, until your elbow is level with or just above your back, keeping the elbow pressed against the body.
  2. Hold the weight at the top of the movement very briefly, then slowly lower it.
  3. Do an entire set with the right arm, then switch sides of the bench and repeat with the left arm. While one side is working the other is recovering, meaning that you can do your sets immediately back-to-back, without stopping.
About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.