One-Arm Dumbbell Row
Master the one-arm dumbbell row to build a stronger back and improve your posture. Learn proper form, common mistakes, and variations for this classic exercise.
Also known as: Dumbbell Row, Single-Arm Row
- Primary
- Middle Back
- Equipment
- Dumbbell, Bench
- Difficulty
- beginner
- Mechanic
- compound
Setup
- Place a dumbbell on one side of a flat bench.
- Place your opposite knee and hand on the bench, keeping your arm straight.
- The other foot should be firmly on the floor for stability.
- Ensure your back is flat and parallel to the floor, head in a neutral position.
How to perform the One-Arm Dumbbell Row
- Grasp the dumbbell with an overhand grip, allowing it to hang directly below your shoulder.
- Pull the dumbbell up towards your chest, leading with your elbow.
- Squeeze your shoulder blade at the top of the movement.
- Slowly lower the dumbbell back to the starting position with control.
- Complete all reps on one side before switching to the other.
Trainer form cues
- Keep your back flat and core tight.
- Lead with your elbow, not your bicep.
- Squeeze your shoulder blade at the peak.
- Lower the weight slowly and with control.
- Avoid using momentum to lift the weight.
Common mistakes
- Rounding the back: Keep your back flat and chest up to protect your spine.
- Using momentum: Focus on a controlled pull and lower; reduce weight if swinging.
- Shrugging the shoulders: Concentrate on pulling with your back muscles, not your traps.
- Not fully extending: Allow a full stretch at the bottom to maximize the range of motion.
- Twisting the torso: Keep your core stable and hips still throughout the movement.
Muscles worked
Primary: Middle Back
Secondary: Lats, Biceps, Shoulders, Core
Recommended rep ranges
| Strength | 6-8 |
|---|---|
| Hypertrophy | 8-12 |
| Endurance | 12-15 |
Breathing and tempo
Breathing: Exhale as you pull the dumbbell up, and inhale as you lower it back down.
Tempo: 2-1-2-0
One-Arm Dumbbell Row FAQs
What muscles do one-arm dumbbell rows work?
They primarily target your middle back (lats and rhomboids), but also engage your biceps, shoulders, and core for stabilization.
Should my back be parallel to the floor?
Yes, aim to keep your back as flat and parallel to the floor as possible to maximize back engagement and protect your spine.
Can I do this exercise without a bench?
Yes, you can perform it by kneeling on the floor with one hand on a stable surface like a sturdy chair or a stack of plates for support.