One-Arm Dumbbell Row
The most stable dumbbell row: one hand and knee on the bench let you load heavy while your back stays supported.
Also known as: single-arm dumbbell row, one-arm row, DB row
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Compound
How to do it
- Place one knee and the same-side hand on a bench, back flat and parallel to the floor.
- Hold the dumbbell in your other hand, arm straight under your shoulder.
- Row the dumbbell toward your hip, driving your elbow back and close to your body.
- Lower until your arm is straight and your lat stretches.
Form cues
- The dumbbell travels toward your hip in an arc, not straight up.
- Your torso doesn't twist to help lift.
- At the bottom, let your shoulder drop slightly into the stretch.
Common mistakes
- Twisting your torso to lift more: your lower back and obliques do the work.
- Pulling to your chest with the elbow flared: it works the shoulder more than the lat.
- Short reps top and bottom: use the full range even if you need to lighten the load.
Sets and reps
3-4 sets of 8-12 reps per side with 60-90 seconds of rest. It handles heavy loads well with good form.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the one-arm dumbbell row.
One-arm kettlebell row
Same technique; the kettlebell handle challenges your grip more.
How to do it
- Place one hand and knee on a bench for support.
- Hold a kettlebell in the opposite hand with your arm extended.
- Pull the kettlebell toward your hip by driving your elbow back.
- Squeeze your back at the top of the movement.
- Lower the kettlebell with control.
- Complete reps on one side, then switch.
- Primary
- Lats, Rhomboids
- Secondary
- Biceps, Rear Delts, Traps
FAQ
Is it better than the barbell row?
Not better, but easier on the lower back and it trains each side separately.
Can I do it without a bench?
Yes, bracing your free hand on a sturdy chair or on your knee in a staggered stance.
What muscles does it work?
Mainly the lats, with help from rhomboids, traps, rear delts and biceps.
What muscles do the one-arm dumbbell row work?
They mainly work the lats and the rhomboids, with help from the biceps and the rear delts.
Add the one-arm dumbbell row to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
