One-arm dumbbell row: How to Do It, Muscles Worked

Step by step

Place one hand and knee on a bench, back flat.
Pull the dumbbell to your hip, elbow close to your body.
Lower slowly until your arm is straight, then switch sides.

What you should feel

A squeeze in the side of your back and under your shoulder blade. Your lower back should not twist or ache.

Common mistake

Twisting your torso to lift the weight; keep your shoulders square and lighten the load.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Lats Upper back

Helps

Rear shoulders Biceps Forearms

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

Seated cable rowLats, Upper back

Machine iso rowLats, Upper back

One-arm cable rowLats, Upper back

Questions

What muscles does the one-arm dumbbell row work?

One-arm dumbbell row mainly works your lats and upper back. It also helps your rear shoulders, biceps, and forearms.

Can I do the one-arm dumbbell row at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the one-arm dumbbell row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

One-arm dumbbell row