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One-Arm Dumbbell Row

A beginner strength exercise for the upper back, done with a dumbbell.

One-Arm Dumbbell Row: starting positionOne-Arm Dumbbell Row: finishing position
Main muscles
Upper back
Also works
Biceps, Lats and Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Dumbbell Row

Questions

What muscles does the One-Arm Dumbbell Row work?

Mainly the upper back, with the biceps, lats and shoulders helping.

Is the One-Arm Dumbbell Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One-Arm Dumbbell Row?

Good alternatives that train the upper back: Bent Over Two-Dumbbell Row, Bent Over Two-Dumbbell Row With Palms In, Dumbbell Incline Row or Standing Dumbbell Upright Row.

How many sets and reps of the One-Arm Dumbbell Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).