STOP F*cking Up Dumbbell Rows (PROPER FORM!)

Do you know how to do a dumbbell row with one arm? If not, you're in luck. In this video, I am going to show you exactly how to perform a single arm db row so that you can perform the exercise every time without making a mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get the dumbbell one arm row form right every time you do them.
Step 1 of this single arm row tutorial is getting your knee off the bench:
When doing the 1 arm dumbbell row, you would traditionally put one knee on the bench. The problem with this is that you are asymmetrically loading the pelvic muscles, especially around the inguinal canal. This means that when you do the exercise, you are putting yourself at risk for an inguinal hernia. Given the fact that when using heavier weights, we tend to rotate our bodies as we pull, we are increasing the stress put on the asymmetrically loaded pelvis. Since there is a risk to this exercise, how do we combat this? By propping the bench up on an incline and getting both feet on the ground.
Step 2 of this 1 arm row how-to is your leg position:
After propping the bench up, your leg and foot position is going to be important. By placing the feet at just outside shoulder-width, we are able to row more weight while maintaining a safer position. By having both feet on the ground, you will have better ground reaction forces and stability through the pelvis. Not only that, but with this stance in the one arm dumbbell row, you are able to center the dumbbell in front of your body and through it's center of gravity as you lean over. Going from asymmetrical loading with the bench down and the dumbbell to the side to symmetrical loading with both feet on the ground will take away the risk of a hernia
Step 3 of this 1-arm row form guide is your back positioning:
While you have one hand posted on the bench, you need to maintain proper back position for good form. This means that you need to have your low back in a neutral or slight anterior pelvic position. To do this, think about deadlifting the dumbbell up into position. That means, before you row the dumbbell, you want to hinge at the hips instead of just bending over at the waist. By hinging at the hips and maintaining good back positioning, you will able to grow bigger lats simply by increasing the contraction on the lats as the dumbbell rows up and back.
Step 4 of this dumbbell row how-to is the grip:
When it comes to the single arm dumbbell row, you have three options in how you grip the dumbbell before you pull. You can either grab it underhand, neutral, or overhand. Each grip will determine how much lat and bicep engagement you get with each row. Taking an underhand grip will incorporate maximal biceps contribution which can be good for a more overall pulling approach. However, if you use an overhand grip, you are taking as much out of the biceps as possible and transferring it to the lats. If building big lats is your goal, then I would opt for the overhand grip.
Step 5 of how to do 1 arm dumbbell rows is the pull itself:
When I see people performing this exercise, too often do I see them rowing the dumbbells incorrectly. Most often the problem is that they are performing more of a hammer curl than a row. If you want to build big lats, you need to know how to row the dumbbells properly. A good way to do this is to visualize putting the dumbbell in the back pocket when you row the dumbbell - this will prevent you from pulling straight back and instead will have your arm moving through its proper arc. With this visualization, your exercise form will be on point.
Now that you know how to 1-arm dumbbell row properly, you will not only be able to set a good example for other gym-goers, but you will eliminate any risk of hernia that comes along with the traditionally performed version of this exercise. When it comes to form on the single arm row, how you do it is going to determine whether you are setting yourself up for injury or if you are going to build bigger lats without that risk.
Perfect 1 Arm Row Form Here - athleanx.com/x/how-to-1-arm-row
Subscribe to this channel here - bit.ly/2b0coMW
To summarize, here are the chapters for quick reference:
0:00 Intro
0:20 Proper Bench Angle
1:25 Feet Position
2:10 Low Back Position
2:55 Proper Grip
3:20 How to Pull
If you are looking for step-by-step programs that include how-to guides on every exercise you do, you can find them over at athleanx.com
For more exercise guides and how-to instructionals, be sure to subscribe.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/stop-messing-up-1-arm-rows If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@rakeen_21]

First

[@noorkashif9107]

Hey coach can you please drop a hint on the black Friday program? It comes out in my bday and want to know if it’s strength and hyper trophy focused. Love all your programs as I have them all

[@junaidbaig3291]

For your next video could you please teach us the proper form of barbell rows?

[@Wiebidde420]

I wont a Face-Pull-Lifetime Subscription (Just Kidding)

[@novicetheaf]

Great stuff Jeff, thanks for this it's like you read my mind 😂

[@a4f4e4]

Omg this is genius. Even without weight, mimicking this movement, you can feel the muscle contract a lot better.

[@hmq2007]

Agree. Just tried it while watching. Makes a huge difference.

[@ghhufgtyhj204]

he's genius

[@2BuckGeo]

@@ghhufgtyhj204should I feel this on my lower back too ?

[@kicukdenis4881]

does this movement target upper back or lats

[@a4f4e4]

@@kicukdenis4881 I performed the movement yesterday and it definitely targets the lats. If you are feeling it in your lower back. Try making your back straighter.

[@AnonymityIx]

I'm still shocked after all this time you always come out with a video perfectly relevant to what I'm working on

[@athleanx]

Some have said, it's my "super power"

[@PTRT-ShawnBizanos]

Hey Jeff. I’ve been following your channel for the last decade, and I just want to say that the quality of your videos have greatly improved. Working in the humor. Sharing the science behind every movement. The higher level of production. It’s been an honor to watch you grow. Keep bringing your best!

[@athleanx]

Appreciate you coming along for the ride. It's an honor to have your viewership!

[@Matt_Zee]

All these years, Jeff has been my coach. He's remained so relative and down to earth. A modern day hero, really.

[@eljefede953]

Incredible series Jeff. Thank you. Your insight into proper fundamentals and WHY we should change the way we lift to avoid injuries is invaluable. Be well. Godspeed to those seeking to better themselves.

[@WickedRibbon]

Proud to say this is how I've been rowing for a while after following Jeff's advice 💪 Easing the dumbbell all the way down on the eccentric - feeling a stretch - and then powering it through with stable form "into the pocket" gives excellent results. I'm not a massive guy, but my back easily stands out, making my entire physique look wider and more aesthetic. Do your pull ups (assisted + BW) and your rows with proper form, and then watch the back gains flourish.

[@KingDoug]

It baffles me that *anyone* is still doing these with their knee up on a bench, and especially that there are still PTs teaching it that way. I've seen a few videos teaching proper form on this, but this is easily the best-explained and easiest-to-understand, especially the last section.

[@NoreastWhips]

I've been exercising and weight training most of my life. In my early 50s now and I'm still learning. Thanks for the great video and lesson. I thoroughly enjoy the scientific reasoning behind why an exercise is done. Keep em coming. Steve.

[@ivanmspasov]

This is the greatest advice I have seen in KZbin. I can finally feel my back with dumbbell row. Thank you!!!

[@carlettotalks]

I started doing this version of the row And my lower back is so grateful ! Thank you for the knowledge Jeff !

[@huwhitecavebeast1972]

Very timely video, it's one of my exercises for tonight. Thanks Jeff.

[@danielleheaver3203]

Your face pulls are changing my life, thank you so much.

[@j.nerraw3040]

Lots of good info. You are one of the best trainers on KZbin. I appreciate all your hard work in producing these videos. Please be more patient with people training incorrectly. Some people are beginners or have been misinformed. There’s no reason to get angry. Thanks Jeff.

[@i_am_ergo]

I love this new format! Not that 10-minute videos are too daunting to click on, I usually do, but it's way easier to commit to a 5-minute video instantly. Thanks for being on top of our fitness knowledge AS WELL AS our enjoyment of your content, Jeff!

[@thomascooper6679]

I like his long form videos ! Jeff has lot's of good info to share and I'm all too happy to listen.

[@snake10566]

I think it's nice to keep it simple so then you can head out and go try his advice for yourself. Too much all at once and it's hard to follow or remember.

[@nikolasavic1242]

Jeff, thank you once again for taking care of my health and good form of my excercises

[@butterflymoon1]

Thank you! I'm excited to try this.

[@Oshkaga]

Every day is a school day with this guy. I've taken in countless videos and blogs over the years that offer exercise advice, and Jeff Cavaliere is head and shoulders above them all. Fundamentals are key, and "Jeff X" consistently delivers in that department. Old (bad) habits can be hard to break, but when I need to know how to do it right to maximize gains and minimize injury - Athlean-X is my first stop.

[@dabsafe]

I was doing my rows this way years ago. It just makes sense. Always had “experts” tell me I was wrong but still I continue without pain and with results. 😎🇨🇦🥊

[@KirosanaPerkele]

Thanks Jeff! Hope you are having a great day.

[@The.Knocker]

PLEASE DO FULL WORKOUTS LIKE YOU DID WITH SHOULDERS. IT WAS REALLY REALLY HELPFUL

[@athleanx]

Planning on more of them for sure. Appreciate your request!

[@realzachsmith]

@athleanx this seems like it would work great for lighter weights, but what do you do when you start getting up to 100 pound dumbbells? I feel like it would be very difficult to do in that case.

[@TheMikaelC]

This makes so much sense. I'm at the moment suffering from a herniated disc and even though it wasn't an injury directly connected to a training movement when it did hit me I will never do any training movement to compromise my back stability again. I have "always" done my dumbbell rows with one leg up on the bench and will never go back to it. Both legs on the ground, firm and steady is the way to go.

[@paddytheunique]

These how too videos are amazing. Please do more. I watched this before back day today. I actually had someone come over to me in the gym and ask me to show them this exercise. Guess my form must have been looking pretty good!

[@fugu4163]

This channel are the actual go to channel when helping me how to improve my training in the gym.

[@darrenjordan841]

Can't wait to try this. Thanks Jeff.

[@johanekmanmusic]

Great video! Been doing it the wrong way for a looong time! Thank you for clearing this up and helping us get the best out of our training!

[@kingbrutusxxvi]

I've been watching Jeff's posts for nearly a decade and, honestly, I don't think I'm in any better shape than I was ten years ago. I might have to start doing some of these exercises. 😉

[@JokerxDragon]

Or you need to figure out your eating and sleeping because those are the most important to building.

[@vazquezcarlos]

I thought I watched enough of your dumbbell row videos to think I knew what I was doing. I already switched to standing up against an incline bench, but I had no idea about the different grips and "in the back pocket"! I've been doing neutral this entire time. I'm excited to try these 2 new tidbits the next time at the gym!!

[@iotsolutionsmakers111]

Excellent video and explanation for making rows safer

[@alexmarquez1527]

Thank you Jeff ! Time to get those gains 💪🏻

[@RaudiAudiT]

My dad was a monster championship winning body builder in the 80s and taught me everything I know. I dropped out of the gym a decade ago but have been hitting it hard over the last couple months. Jeff, I have to say your videos taught me so much. Don't tell my dad haha!

[@kieren7763]

I do it this as part of my corrective shoulder routine and its great you can easily do them at home it really helps free up my shoulders if done correctly

[@Beyondthebackyard-au]

Thanks, love educational videos like this. The older I get the easier injuries come about, I pickup great ways to prevent them through videos like this.

[@athleanx]

The understanding of exercise, biomechanics and the nuance of slight adjustments that make big changes has always been my greatest strength - most likely due to my PT background. I enjoy making these videos!

[@kwg5044]

Thank you for all of the education here, Coach

[@Austinku25]

Great video, I’ve incorporated dumbbell rows into my arm days for a while but will switch to this form tonight. Looks much better for my lower back.

[@ismellcookies1742]

I always felt like i wasn’t doing rows correctly and this is perfect. Much better feel thank you.

[@thetruth1859]

Been following you for years now! Awesome content like always! Thank you!

[@MrAdam-dh6kx]

Good video, Jeff. You always give great videos much respect.

[@SneakyThew]

Just what i was looking for. thanks!

[@AdamArnesenIves]

Cheers Jeff, followed you for years, whenever i feel lost as to where to move for an alternative movement, i come to you!

[@AdamArnesenIves]

And completely agree with this video, not just using this solid form but I use a hook grip (no thumb) and place my hand at the bottom of the dumbbell, in your opinion, how's that work?

[@matthewaven3802]

Thank you so much for this video, I was doing dumbbell rows at the gym and was new to it so thanks for the showing the proper form.

[@mrgiagar3116]

I love these "how-to"! Thank you very much! 🤩🙂

[@dundundata7603]

Eye opening, I will do this!

[@jayringo77]

These single-motion master classes are GOLD. Got lazy on this one and wasn't squaring my feet at the dumbbell rack trying to do pyramids. Soon as I squared my feet and took an overhand grip, I was able to go TWO WHOLE SETS HEAVIER. Coach will forever have my loyalty in the gym.

[@patrickjulius7352]

So are you saying a squared stance is better than a staggered stance?

[@snake10566]

Great idea. Thank you!

[@Minotona]

Finally this really fix my issue. I knew something was off when the dumbbell gets to my body weight. The lack of proper core bracing and balance threw me off and hurt my back too. Heavy dumbbell row should be treated seriously like a major compound movement like squat, deadlift and bench, which take a while to dial the form in

[@markdomenie5453]

Very informative. Thank you. 5 Minute is a good length for an explanation and get to the point. Not too long, not too short.

[@russking7671]

Perfect advice Jeff! These tips are ideal, even for the experience lifter

[@louiswomble5609]

I’ve been doing this all wrong. Now I see why I feel more strain on my hip flexor when I put my knee on the bench…ain’t doing that move anymore! Thanks so much for the info!

[@kristophersingleton7483]

Big fan brother and always learning Thank you

[@robfuzz]

Just tried this and it felt much better!! Thanks

[@darrencompton9469]

This has helped me so much. Great advice and improved activation. 👍

[@ShagWitTheBag]

Thankyou for all your knowledge!

[@vivekbajoria902]

This Series is exactly what I neededb💯💯

[@videozoom12]

I was genuinely worried about line of pull but then you addressed it perfectly. Gg as always Jeff!

[@gloriacassill8634]

LOVE your "how to" videos. They're the best!!

[@mikesurel5040]

Great video. A couple things. The hernia risk Jeff talks about is not just PT caution but something he personally experienced and has shared in previous videos, something I think is important to share for the folks new to the channel. The second thing, and not sure if I heard it here or somewhere else, but for me when doing most back work focusing on pushing back with the elbows vs pulling the weight changes the focus. It may all be in my head, but I swear I feel a big difference.

[@matthenson2162]

This is really interesting. I stopped doing dumbbell rows because I didn't enjoy the sensation in my pelvis that you've mentioned. I'll definitely give them another try based on what you've recommended!

[@DB-zk6td]

He is absolutely correct on this. I actually got a hernia from it once. Didn’t know why until I saw this explanation.

[@strangemachines_]

Gosh, I’ve been doing it wrong for years, this video was really helpful and I’ve begun changing my style to suit this technique, feels great and really dig the back pocket pull it feels right. Both feet on the ground now feels stable. And overhand grip is key. Thanks for the video mate, Ryan in New Zealand 🇳🇿 👍

[@raditurbo]

tutorials like this a pure gold, thank you Jeff

[@foraminutethere23]

Thanks. For whatever reason I have trouble visualizing these movements without a mirror. But putting it in your back pocket is an easier concept for me.

[@Kiintf2]

holy i just tried this out and i cannot believe ive been doing rows wrong my whole life thank you so much Jeff. I'm off to build a bane back now

[@ezalddenalmaghout]

Fantastic Jeff!

[@theastronomer5800]

Wow, what a difference! I can feel it. I work out at home and don't have a bench but lean on a chair.

[@jeffreyolivito8810]

Thank -u Jeff for the info. about ‘hernias ‘ with this excersize ( flat -bench ) , I found out the hard way that it can happen 👍👍

[@christ422]

I’ve heard you say this before and it freaked me out so bad. This may be one of the top five of “most valuable form” videos. Nobody wants a hernia. This is gold.

[@lgeiger]

Really good tips. Thanks a lot!

[@raz3488]

yoo the editing is improving! great job guys

[@fluphybunny930]

That feels so much better !

[@Seth6000]

This video is important thank you

[@steveanderson1058]

I needed these videos back in high school.

[@d1zguy864]

Very helpful thank you

[@cliffchristiansen4862]

Great video, thank you!❤

[@IHScoutII]

Thank you Sir Jeff

[@kanishkkumarsingh1995]

THANKS ALOT JEFF!!! Really learn a lot whether in terms of Transformation or improving good form you are truly a good instructor. Keep inspiring love from India 🇮🇳 💪🏻💪🏻🦸🏻‍♂️

[@kizzmitten1]

Good set up. Thx man

[@johnferreira5752]

Thanks again Jeff

[@stephengreen3367]

I actually switched to this method a couple of weeks ago after I felt a bit of groin strain doing the kneeling method. I've had one inguinal hernia repair, I don't want another! I've always used a neutral grip though. Definitely going to try it pronated now.

[@jeremycruz6989]

Love the educational videos. Always good to make sure I am using proper form or see when I need to make adjustments, cough cough, face pulls.

[@athleanx]

You're not alone on the face pulls. Many have messed them up. Hopefully no more after the video I put up on them.

[@Layo81]

Thanks man. I've always had problems with this.

[@cuchulain1647]

Thank you Jeff!!! ❤

[@Deathhead68]

Solid simple short video.

[@user-lh9ut2zi2p]

Started my workout today. ❤️

[@finalcombat9036]

Was headed to the gym to do back and biceps today and saw this,perfect timing

[@highjumperlove]

This is such a good video thank u!!!

[@GamesCooky]

Interesting. I'll give this a try.

[@nightfury2068]

My lower back hurt like crazy when I do this exercise(thinking to stop doing it), but thanx to u now i know how to do it will try it on the next pull day🙏🙏🙏❤️❤️

[@bigapplevoiceover4830]

Awesome tips!!!

[@user-ow9jy8ss8u]

Super helpful video!

[@JeffOchoaFitnessDudeJeff]

Awesome vid Jeff 🙏💪

[@richardandrade9418]

Teach us father

[@dimipats258]

Great vid, perfect timing as I have a pull day too

[@jody7865]

Cant wait to try this next back day.

[@15ratfink]

These videos are so helpful. The facepull video increased the effectiveness of the workout 10fold

[@MovewithDrMike]

Great tip on pulling the dumbbell into your back pocket! I often see people making this mistake! Also I’m a big fan of allowing the dumbbell to hover in front most importantly because it puts a nice stretch on the lats in the lengthened position! Great informative video for many !

[@issacgonzalez9657]

This was great

[@mattyboyp9427]

Love these videos! Please do upper back best to worst

[@triumphboxingandfitness8639]

Very informative!

[@partymaster2568]

I’m so glad you released this video because I’ve been doing it the wrong way, like how you demonstrated, for a while and I never felt that much growth coming from my lats, but I was somehow going up with the amount I could lift and I was getting convinced that I was fucking something up somehow.

[@guyblew1733]

That's a new way of doing a lat row. Good advice.