One-Arm Dumbbell Row

The One-Arm Dumbbell Row is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerdumbbellpullcompound
One-Arm Dumbbell Row - starting position

Starting position

One-Arm Dumbbell Row - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats Shoulders

The middle back handles the primary load during this movement. The biceps and lats and shoulders assist as stabilizers throughout the range of motion.

How to One-Arm Dumbbell Row

  1. 1

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

  2. 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. 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. 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. 5

    Lower the resistance straight down to the starting position. Breathe in as you perform this step.

  6. 6

    Repeat the movement for the specified amount of repetitions.

  7. 7

    Switch sides and repeat again with the other arm.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Kettlebell Row - starting position

Alternating Kettlebell Row

intermediate middle back
Alternating Renegade Row - starting position

Alternating Renegade Row

expert middle back
Bent Over Barbell Row - starting position

Bent Over Barbell Row

beginner middle back
Bent Over One-Arm Long Bar Row - starting position

Bent Over One-Arm Long Bar Row

beginner middle back
Bent Over Two-Arm Long Bar Row - starting position

Bent Over Two-Arm Long Bar Row

intermediate middle back
Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

beginner middle back

Frequently Asked Questions

What muscles does the One-Arm Dumbbell Row work?

The One-Arm Dumbbell Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Shoulders, which assist during the movement.

Is the One-Arm Dumbbell Row good for beginners?

Yes, the One-Arm Dumbbell Row is suitable for beginners. Start with light weight to master the 7-step form before adding load.

What equipment do I need for the One-Arm Dumbbell Row?

You need dumbbell to perform the One-Arm Dumbbell Row. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS