One-Arm Dumbbell Row
A supported row: the bench takes the strain off your lower back so the lats can work hard.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Dumbbells, Flat bench
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the one-arm dumbbell row
- 1Put one knee and the same-side hand on a bench, your other foot on the floor.
- 2Hold the dumbbell in your free hand with a straight arm and a flat back.
- 3Row the dumbbell toward your hip, keeping the elbow close to your side.
- 4Lower until the arm is straight and you feel the lat stretch.
When to pick it: Pick it for back size with little lower-back fatigue, or to fix a left–right imbalance.
Form cues
- Pull to the hip, not the chest
- Shoulders stay square to the floor
- Stretch at the bottom
Common mistakes
- Twisting the torso to swing the weight up
- Shrugging instead of rowing
- Short range of motion
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
