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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.