One-Arm Dumbbell Row

How to do the One-Arm Dumbbell Row

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat the movement for the specified amount of repetitions.
7. Switch sides and repeat again with the other arm.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats, shoulders
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Alternating Renegade Row Kettlebell One-Arm Kettlebell Row Kettlebell Two-Arm Kettlebell Row Kettlebell Bent Over Barbell Row Barbell Reverse Grip Bent-Over Rows Barbell

Harder than the One-Arm Dumbbell Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the One-Arm Dumbbell Row with

Opposing chest work — alternate sets without extra rest.

Decline Dumbbell Bench Press chest Decline Dumbbell Flyes chest Dumbbell Bench Press chest Dumbbell Bench Press with Neutral Grip chest

Common questions

What muscles does the One-Arm Dumbbell Row work?

The One-Arm Dumbbell Row primarily works the mid back, with the biceps, lats, and shoulders as secondary movers. Bent Over Barbell Row, Bent Over Two-Dumbbell Row, and Dumbbell Incline Row train the same muscle, across 8 equipment types.

What equipment do you need for the One-Arm Dumbbell Row?

Dumbbells. Without dumbbells, Inverted Row, Alternating Renegade Row, and One-Arm Kettlebell Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Dumbbell Row suitable for beginners?

Yes, the One-Arm Dumbbell Row is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the One-Arm Dumbbell Row go in a workout?

Early — the One-Arm Dumbbell Row is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Decline Dumbbell Bench Press and Decline Dumbbell Flyes later.

Similar exercises

Bent Over Barbell Row Barbell Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell Reverse Grip Bent-Over Rows Barbell Seated Cable Rows Cable Machine Smith Machine Bent Over Row Machine