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One-Arm Dumbbell Row

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Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
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One-Arm Dumbbell Row Images

One-Arm Dumbbell Row
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One-Arm Dumbbell Row
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One-Arm Dumbbell Row Guide

Main Muscle: Middle Back

  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.

Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.



Alternative Exercises For One-Arm Dumbbell Row

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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Jun 8, 2014 10:52 AM: I loved this exercise,
4 sets of 30 times for each hand



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Review: One-Arm Dumbbell Row

Exercise Rating
9/10

Jun 4, 2014 2:09 PM: I really don't understand the number and letter together to be performed as a group. Could you please explain it to me!



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Review: One-Arm Dumbbell Row

Exercise Rating
5/10

May 14, 2014 3:24 PM: The program I found says to do 3 sets of 12 reps. Since this is a one handed workout should I switch arms each set? If I switch should I do 4 sets?



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Review: One-Arm Dumbbell Row

Exercise Rating
5/10

May 14, 2014 3:24 PM: The program I found says to do 3 sets of 12 reps. Since this is a one handed workout should I switch arms to work out both sides? If I switch should I do 4 sets?



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
9/10

Apr 27, 2014 1:38 PM: I can feel that my lats become wider and middle back larger :)



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Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Apr 2, 2014 11:14 PM: great thickness of the lats upper back builder! really great lat upper back builder.



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Review: One-Arm Dumbbell Row

Exercise Rating
8/10

Mar 25, 2014 7:35 PM: n/c



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Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Feb 15, 2014 9:27 AM: My favorite back excercise



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Review: One-Arm Dumbbell Row

Exercise Rating
8/10

Jan 19, 2014 3:46 PM: this exercise works well for me anywhere



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
8/10

Jan 19, 2014 3:46 PM: this works well for me anywhere



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