One-Arm Dumbbell Row: Are you twisting your torso to lift?
Keep your torso still as you pull. Do not twist it to throw the dumbbell upward.
How to fix it
- Place the knee and hand on the side without the dumbbell on the bench. Keep your other foot on the floor.
- Keep your torso in its starting position as you pull.
- Lower until your arm is fully straight to return to the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps using a 16kg dumbbell in one hand as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow high should you pull?
Sources differ. Some suggest pulling until your upper arm is parallel to the floor. Others suggest pulling until you cannot lift any higher without twisting your torso. Either way, keep your torso still as you pull.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- ACSM, Position Stand · Progression Models in Resistance Training for Healthy Adults
- Kompf JM et al., American Journal of Lifestyle Medicine (2025)
- Androulakis Korakakis P et al., Journal of Functional Morphology and Kinesiology (2023)
- ACE, Exercise Library · Single Arm Row
- ExRx.net, Dumbbell Bent-over Row
- Cleveland Clinic, Dumbbell Rows: Proper Form and Muscles Worked
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- NCSF, Proper Lifting Technique
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.