Beginner

One-Arm Dumbbell Row

Bracing a hand and knee on a bench takes the lower back out of the equation and lets you focus on a long, full-range pull for the lats and mid-traps. Working one side at a time evens out left-to-right differences and lets you feel the stretch and contraction cleanly. It is an excellent entry point to rowing and a staple for lifters of every level.

Equipment
Bench, Dumbbell
Body part
Back, Lats
Type
Strength
Browse by movement
Horizontal Pull
Muscles worked
Target
Latissimus Dorsi, Trapezius Middle
Secondary
Trapezius Lower, Deltoid Posterior, Infraspinatus, Biceps Brachii Long Head, Biceps Brachii Short Head
Tertiary
Erector Spinae

How to do it

  1. 1

    Place one knee and the same-side hand on a flat bench with your back flat and roughly parallel to the floor.

  2. 2

    Hold a dumbbell in the other hand, letting it hang straight down with the shoulder stretched forward.

  3. 3

    Brace your core and pull the dumbbell up toward your hip, driving the elbow back.

  4. 4

    Squeeze the lat and mid-back at the top without twisting the torso.

  5. 5

    Lower the dumbbell under control until the arm is fully extended and the shoulder reaches forward again.

  6. 6

    Complete all reps on one side, then switch.

Tips

  • Let the shoulder blade round forward at the bottom, then retract it to start each pull.
  • Row to the hip, not the shoulder, to keep the lats working.
  • Keep your torso square; don't rotate the body to swing the weight up.
  • Keep the neck neutral by looking at the floor a few feet ahead.

Variations

Common mistakes

  • Planting the supporting hand too far forward, which tips the torso up and drags the dumbbell under your chest instead of under the shoulder. Set that hand beneath the shoulder so your back stays parallel to the floor.
  • Pulling with the hand and letting the elbow swing out wide from the ribs, which hands the work to the rear delt. Drive the elbow straight back along your side toward the hip.
  • Cutting the bottom off by stopping while the arm is still bent. The lat only loads when the elbow straightens and the shoulder reaches toward the floor, so let the dumbbell travel the whole way down.
  • Rowing your strong side first, then matching that rep count with body english on the weaker arm. Lead with the weaker side and give the stronger one the same number, not more.
  • Tucking the free foot in beside the bench, which leaves you balancing on a narrow base and rocking through each rep. Step that foot out wide and slightly back so the hips are stable.

Frequently asked

How many sets and reps of the one-arm dumbbell row should a beginner do?
Three sets of 8 to 12 reps per side is a solid starting point, with about a minute of rest between sides. Pick a dumbbell you can lower under control through the full range on your weaker arm, and let that arm set the load for both sides. Once you finish all three sets at 12 clean reps on the weaker side, move up one dumbbell and start again at 8. Two rowing sessions a week is plenty for a beginner when it sits alongside your other back work.
What can I do instead of the one-arm dumbbell row if I have no dumbbell or bench?
Brace your hand on a chair seat or the arm of a sofa and row a loaded backpack, a water jug by the handle, or a kettlebell; the pattern does not care what hangs from your hand. With a resistance band, anchor it low, split your stance, and pull one handle to your hip, remembering that band tension climbs as you pull, so the top of the rep is the hardest part. If you have nothing to hold, an inverted row under a sturdy table trains the same muscles with both arms at once.
What is the one-arm dumbbell row good for, and when should I skip it?
It builds the lats and mid-back and evens out side-to-side differences, and because the torso is propped on the bench, the lower back stays out of it. That suits hypertrophy work, beginners learning to row, and anyone whose back does not tolerate bent-over barbell work. It is a poor choice when you want to move maximum load, since one hand can only hold so much, and it doubles your set count for the same time in the gym. If the supporting shoulder or wrist complains, switch to a chest-supported row.

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