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One-Arm Dumbbell Row

Learn how to do one-arm dumbbell row with a clear setup, controlled movement, and a technique you can repeat.

BackDumbbell7 technique steps

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One-Arm Dumbbell Row: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do one-arm dumbbell row

  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.
One-Arm Dumbbell Row exercise illustration

One-Arm Dumbbell Row: muscles worked

Primary focus: back. Supporting muscles: Biceps, Shoulders.

BackShouldersBiceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do one-arm dumbbell row?

Choose a flat bench and place a dumbbell on each side of it. 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. 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.

What muscles does one-arm dumbbell row work?

One-Arm Dumbbell Row primarily trains the back, with the biceps and shoulders contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for one-arm dumbbell row?

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

What can I do instead of one-arm dumbbell row?

Related options include Bent Over Two-Dumbbell Row, Dumbbell Incline Row, Dumbbell Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing one-arm dumbbell row and the related movements above to compare equipment and technique choices.

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