Sculpt Your Back and Arms with the One-Arm Dumbbell Row

The one-arm dumbbell row is one of the easiest and most effective exercises to get sculpted arms. It’s sure to please beginners and experienced athletes alike! We’ll teach you how to do this exercise perfectly so that you’re guaranteed to build a bigger back and toned arms.


Making sure that you’re doing your FizzUp strength training exercises correctly is important because this boosts their effectiveness and helps prevent injury. Once you’ve learned the basics, you’ll have no problem moving on to more advanced exercises. You can use a chair or coffee table for support while doing the one-arm dumbbell row. Get this exercise when you select FizzUp’s “Build Muscle with Equipment”* goal, along with the bench press and the thruster.

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Starting position: Place your knee and your hand on a surface about 15 in. (40 cm) high, such as a bench or coffee table. You should be on all fours with one foot on the floor for support.

The right movement: Grasp a dumbbell with your free hand. Let it hang below you, then pull it up to your pec muscle. Return to the starting position. Control the downward movement of the dumbbell as you slowly repeat the exercise. Make sure to keep your back straight. Remember to exhale when you pull up the dumbbell.


“Repeat the exercise slowly to continue the set”: Many people tend to rush through this exercise because they think that doing it fast means they’ve got it down and that they’ll get faster results. Listen to the FizzUp trainer: it’s just the opposite. Don’t do it fast. Try to do the movements correctly by taking your time. You’ll feel your muscles working as they contract.

“Lift the dumbbell straight up as you do the exercise”: Stay strong as you do the exercise and pull up the dumbbell in a single, straight movement.

“Control the movement of the dumbbell as you lower it”: To effectively work your muscles, keep them engaged even when you’re lowering the dumbbell. You’ll feel your muscles working when you make an effort to resist the weight.

“Keep your back straight and exhale as you pull”: Protect your back by keeping it straight and engaged. Exhaling helps you do the exercise correctly and increases your number of repetitions.


The one-arm dumbbell row is an excellent exercise to do if you want to get into a workout routine that will actually build muscle because it actively works your arm muscles, such as your biceps and forearms, and your back muscles, such as your lats, traps and delts.

Lats: Your lats is a large muscle that forms the V-shape in your back… a look that many FizzUp users crave. It’s also the biggest muscle in your body. You use it to move your arms across your chest and out to your sides and rotate your arms internally.

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Traps: Your traps extend from the back of your neck and shoulders to the center of your back. They take up the entire surface of your back in the shape of a rhombus, which is where its technical name, the trapezius muscle, comes from. When developed, the traps give you shoulders of a god.


The one-arm dumbbell row isn’t the only exercise that can strengthen your arms, shoulders and back. Here are some other exercises from the FizzUp trainer that you can try when you select the “Build Muscle with Equipment” goal*. Make sure to use the right amount of weight for you. We recommend starting with dumbbells weighing 13 lb (6 kg) for women and 17 lb (8 kg) for men. If that’s too much for you, feel free to use lighter ones. The most important thing is that you feel comfortable.

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Bicep curls: The bicep curl is a simple, yet effective exercise for building your arms by actively targeting your biceps. Stand with your feet slightly apart. Grasp a dumbbell with each hand with your palms facing your body. Point your tailbone forward. Bend your left elbow to bring the dumbbell up to your left shoulder. Return to the starting position and repeat the movement with the other arm. Keep alternating arms to continue the set. You’ll feel your biceps working.

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Upright row: Use both your arms to try another variation of the one-arm dumbbell row, called the upright row. Stand with your feet shoulder-width apart. Grasp the dumbbells with your palms facing your body. Bring the dumbbells up to your chin with your elbows flared out. Do as many repetitions as you can.

Sculpt your arms and back in no time with the one-arm dumbbell row. You’ll never want to change your FizzUp goal again once you’ve tried workouts with equipment. But remember, changing up your routine every now and then is the key to keeping your motivation at its max.

*FizzUp PRO feature

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