One-Arm Dumbbell Row
Also known as: one-arm db row, single arm dumbbell row, one arm row, single arm row
One-Arm Dumbbell Row is a compound exercise for the middle back. Main target: middle back. Also works: lower lats, biceps short head, rhomboids and posterior deltoid. Equipment: dumbbell.
Muscles worked
How to do it
- Choose a flat bench and place a dumbbell on each side of it.
- 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.
- 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.
- 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.
- Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- Repeat the movement for the specified amount of repetitions.
- Switch sides and repeat again with the other arm.
Common mistakes
- Twisting the torso to get the dumbbell up.
Tips
- Pull the dumbbell toward your hip, not your chest — it hits the lats harder.
Used in these programs
Four sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym3-Day Full Body Workout for BeginnersThe whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · GymGym Fat Loss Plan: Strength Circuits + CardioThree sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · GymDumbbell-Only Full Body WorkoutA pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.
Beginner · 3 times a week · HomeDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeSimilar exercises
Alternatives with other equipment
