One-Arm Dumbbell Row
The One-Arm Dumbbell Row is a classic unilateral back exercise that develops the lats, rhomboids, middle trapezius, rear delts, and biceps. Training one side at a time also makes it useful for improving stability and addressing strength imbalances.
How to Perform the One-Arm Dumbbell Row
1. Set Up
Place one knee and the same-side hand on a flat bench. Keep your back flat, chest up, and core engaged. Hold a dumbbell in the opposite hand using a neutral grip.
2. Start Position
Allow the working arm to hang fully extended beneath your shoulder. Keep your shoulders square and hips stable while maintaining a neutral spine.
3. Pull
Drive your elbow up and back, bringing the dumbbell toward your torso. Keep the elbow relatively close to your body and focus on pulling with the back muscles.
4. Squeeze
At the top of the movement, pause briefly and squeeze your shoulder blade toward your spine. Avoid rotating your torso to lift the weight higher.
5. Lower
Slowly lower the dumbbell under control until your arm is fully extended and you feel a comfortable stretch through the lat.
6. Maintain Control
Keep your back flat and torso stable throughout the repetition. Avoid jerking the dumbbell, twisting your body, or using momentum.
7. Repeat & Switch Sides
Complete all prescribed repetitions on one arm, then switch sides and perform the same number of repetitions with the opposite arm.
Muscles Worked
Primary: Latissimus dorsi, rhomboids, and middle trapezius.
Secondary: Rear deltoids, biceps, forearms, and core stabilizers.
Recommended Workout Range
Sets: 3–4 per side
Reps: 8–12 per side
Rest: 60–90 seconds
Tempo: 2 seconds up, 1 second squeeze, 2 seconds down
Form Tips
Keep your back flat instead of rounding through the spine.
Pull your elbow up and back rather than flaring it excessively to the side.
Keep your hips and shoulders square to the floor.
Squeeze the working-side shoulder blade at the top.
Use a controlled full range of motion rather than excessive weight and momentum.
Example Back Workout
One-Arm Dumbbell Row — 3–4 sets of 8–12 reps per side
Pull-Ups or Lat Pulldown — 3–4 sets of 8–12 reps
Seated Cable Row — 3–4 sets of 10–12 reps
Face Pulls — 3 sets of 12–15 reps
Dumbbell Rear Delt Fly — 3 sets of 12–15 reps
Hyperextensions — 3 sets of 12–15 reps
Equipment Needed
One dumbbell and a flat bench.
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