How to do a Dumbbell One-Arm Row
The Dumbbell One-Arm Row is an advanced dumbbell exercise that works your upper back and lats, with help from your biceps, forearms and middle back.
How to do a Dumbbell One-Arm Row, step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Muscles worked
| Target muscles | Upper Back Lats |
|---|---|
| Secondary muscles | Biceps Forearms Middle Back |
| Equipment | Dumbbell |
| Difficulty | Advanced |
Common mistakes
- Rounding the back
- Using momentum to pull the weight
- Not squeezing the shoulder blades
- Lifting the head
- Allowing the elbow to flare out
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell One-Arm Row work?
The Dumbbell One-Arm Row mainly works your upper back and lats. It also works your biceps, forearms and middle back.
Is the Dumbbell One-Arm Row good for beginners?
Not at first. The Dumbbell One-Arm Row is rated advanced. Build a base with simpler exercises and add this one once your technique and strength are solid.
How many sets and reps of the Dumbbell One-Arm Row should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell One-Arm Row?
Good alternatives are Barbell Bent-Over Row, Seated Cable Row and Cable Rope Seated Row.
Put it in a workout plan
Track your Dumbbell One-Arm Row in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.