How to do a One-Arm Dumbbell Row
The one-arm dumbbell row is a supported back exercise where you brace a knee and hand on a bench and row a dumbbell toward your hip. It trains the lats and mid-back one side at a time while limiting lower back strain. It is beginner-friendly and useful for lifters of every level.
- Primary muscles
- Back (latissimus dorsi), Upper back (rhomboids, middle traps)
- Also works
- Rear deltoids, Biceps, Forearms and grip
- Equipment
- Dumbbell, Flat bench
- Level
- Beginner
Step by step
- Place one knee and the hand on that same side on a flat bench, with your other foot planted on the floor.
- Pick up the dumbbell with your free hand and let it hang straight below your shoulder.
- Flatten your back so it is roughly parallel to the floor and keep your hips and shoulders square.
- Row the dumbbell up and back toward your hip, keeping your elbow close to your side.
- Pause briefly at the top as your shoulder blade pulls in toward your spine.
- Lower the weight slowly until your arm is straight, then finish all reps before switching sides.
Coaching cues
- Pull in an arc toward your hip pocket, not straight up to your chest.
- Let the shoulder blade glide forward slightly at the bottom for a full stretch.
- Keep your torso from twisting open as the weight goes up.
Common mistakes
Twisting the torso
Keep your hips and shoulders square to the floor and choose a weight you can row without rotating.
Curling the weight
Treat your hand as a hook and drive with the elbow so the back does the work, not the biceps.
Rounded back
Brace your core and keep your spine long and flat throughout the set.
Rushing reps
Use a controlled lowering phase and a short pause at the top of each rep.
Sets and reps
Strength
3–5 sets of 5–8 reps per side
Muscle growth
3–4 sets of 8–12 reps per side
Endurance
2–3 sets of 15–20 reps per side
Alternatives
FAQ
Are dumbbell rows good for building back muscle?
Yes, they are one of the most effective back builders because you can use a long range of motion and moderate to heavy loads. Training each side separately also helps even out strength differences.
Should I row the dumbbell to my chest or my hip?
Rowing toward the hip with the elbow close to your side emphasizes the lats. Rowing higher with the elbow flared shifts more work to the upper back and rear delts.
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