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Dumbbell One-Arm Row

With one hand braced on a bench, row the dumbbell to the hip and drive the elbow past the torso.

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Demo video from YouTube, played in its own player.

Muscles worked
Lats, Upper back
Equipment
Dumbbell
Movement
Pull

How to do the Dumbbell One-Arm Row

The one-arm dumbbell row braces one hand on a bench while the other arm rows a dumbbell toward the hip. Working one side at a time lets you train a long range of motion and spot strength differences between sides.

Set up

  1. 1Place one knee and the same-side hand on a flat bench, or stand in a staggered stance with one hand on the bench.
  2. 2Keep your back flat and roughly parallel with the floor.
  3. 3Hold the dumbbell with your arm hanging straight under your shoulder.

The movement

  1. 1Pull the dumbbell toward your hip with your elbow close to your side.
  2. 2Drive your elbow past your torso and pause briefly.
  3. 3Lower to a full stretch, letting your shoulder blade move forward slightly.
  4. 4Finish all reps on one side, then switch.

Cues

  • Pull to your hip pocket
  • Elbow skims your side
  • Shoulders and hips stay square
  • Reach long at the bottom

Common mistakes

Twisting the torso open to lift the weight.
Keep your hips and shoulders square to the floor and lower the weight if you rotate.
Pulling straight up toward the chest.
Row in an arc toward your hip to keep the work on the lats.
Shrugging the shoulder toward the ear.
Start each rep by setting the shoulder down, then pull.

Also works: Biceps, Rear delts, Teres major, Forearms, Obliques

Make it easier

Use the Cable Single-Arm Row, or a lighter dumbbell with a pause at the top of each rep.

Make it harder

Try the Kroc Row, a heavier, higher-rep version that allows a little controlled body movement.

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

  • Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baselineSame protocol — build, then one set of 10 at RPE 8. Reps per arm. Record the load.3×10 @ RPE 8

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lats, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell One-Arm Row work?
The Dumbbell One-Arm Row mainly works the lats and upper back.
What equipment do you need for the Dumbbell One-Arm Row?
A dumbbell.
How many sets and reps of the Dumbbell One-Arm Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell One-Arm Row?
Archer Pull-Up, Band Lat Pulldown, Barbell Rack Chin and Barbell Yates Row work the same main muscle.

Program it for your clients

Coaches add the Dumbbell One-Arm Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

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