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.
How to program the One-Arm Dumbbell Row
Sets and reps
As a compound movement, the One-Arm Dumbbell Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Dumbbell Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Dumbbell Row work?
The One-Arm Dumbbell Row primarily targets the Middle Back. It also recruits the Biceps, Lats, Shoulders as supporting muscles.
What equipment do I need for the One-Arm Dumbbell Row?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One-Arm Dumbbell Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
