One-Arm Dumbbell Row
Quick answer
The One-Arm Dumbbell Row mainly works the lats, with help from the traps and biceps. Single-arm pull braced on a bench that targets the lats and corrects imbalances. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Place one knee and the same-side hand on the bench, the other foot on the floor, back flat.
- Grip the dumbbell with your free hand, arm extended under your shoulder.
- Pull the dumbbell toward your hip, keeping your elbow close to your body.
- Lower slowly until you feel a stretch in your back, then switch sides at the end of the set.
Muscles worked
MainSecondary
- Lats
- Biceps
- Traps
Common mistakes
- Don't twist your torso to hoist the weight up.
- Think of pulling with your elbow rather than your hand.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the One-Arm Dumbbell Row work?
Mainly the lats. It also works the traps and biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the One-Arm Dumbbell Row good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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