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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Programming One-Arm Dumbbell Row
Use One-Arm Dumbbell Row as part of a complete program rather than judging it in isolation. Start with a resistance that allows repeatable technique and stop a set when range of motion or body position begins to deteriorate.
Sets, repetitions and progression
For general muscle development, two to four working sets in a moderate repetition range are a practical starting point. When you can reach the top of your planned range across your sets with controlled form, increase resistance by a small amount. Progress can also come from better control, more quality repetitions or an improved usable range of motion.
Tempo and breathing
Control the lowering phase instead of letting gravity or momentum take over. Brace before the demanding portion of the repetition, exhale through the working phase without losing torso position and reset your breath as needed between repetitions.
When to modify the movement
Muscular fatigue is expected, but sharp joint pain is not the objective. Reduce resistance, adjust the range or choose a comparable variation if the exercise cannot be performed comfortably. Persistent pain or a return from injury warrants individualized guidance from an appropriate professional.
Track what actually improves
Record load, repetitions and technique notes. Small, repeatable improvements are more useful than adding weight while shortening the range or relying on momentum.
See more CIWO exercise guides and use the Workout Calendar to organize training.
Quality Repetitions Before More Weight
A useful progression standard is whether the final repetitions still resemble the first. If added load changes the intended joint path, shortens the range dramatically or requires momentum, the resistance has probably increased faster than technique. Keep a simple training log and progress in small steps.
Exercise selection should also account for the rest of the session. If the same muscles have already accumulated substantial fatigue, use a conservative load or move this exercise earlier in the workout when it is a priority.
Make Both Sides Comparable
When training one arm at a time, use the same setup, range and repetition standard on both sides. Starting with the less confident side can help prevent the stronger side from determining an unrealistic target. Small strength differences are common; the goal is controlled training, not forcing perfect symmetry in a single workout.
Keep the supporting arm and torso stable enough that rotation does not become the main source of movement. If the trunk repeatedly twists to finish a repetition, reduce the load and restore the intended rowing path.