One-Arm Dumbbell Row
A single-arm back exercise braced on a bench. With your torso flat, you row a dumbbell from arm's length up beside your waist.
Pull the dumbbell up toward your hip, elbow close to your side
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How to do it
- Stand beside a flat bench with a dumbbell on the floor at your right side.
- Put your left knee and left hand on the bench, hand under your shoulder and knee under your hip. Plant your right foot on the floor, a little back and out to the side.
- Pick up the dumbbell with your palm facing in. Flatten your back so your torso is close to parallel with the floor, and let the dumbbell hang under your shoulder.
- Row the dumbbell up toward your hip, driving your elbow back and keeping it close to your body.
- Squeeze your shoulder blade toward your spine at the top, then lower the dumbbell under control until your arm is straight. Finish your reps, then switch sides.
Common mistakes
- Twisting the torso open to heave the weight up. Keep your hips and shoulders square to the floor.
- Rounding the back or letting it sag instead of holding it flat.
- Flaring the elbow out wide, which moves the work from the lats to the rear shoulder.
- Shrugging the shoulder up toward your ear instead of pulling it back.
- Stopping short of a straight arm at the bottom.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 8–12 per arm | 60–90 s |
| Strength | 3–4 | 6–8 per arm | 2 min |
| Muscle size | 3–4 | 8–12 per arm | 60–90 s |
Count reps per arm. Start each set with your weaker side, then match its reps on the other. Because one arm rests while the other works, you can usually take shorter breaks than on barbell rows.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Barbell bent-over row: Both arms on one bar with no bench support. Heavier, but your lower back holds the position.
- Chest-supported dumbbell row: Lie face down on an incline bench and row both dumbbells at once.
- Single-arm cable row: Standing or kneeling at a low pulley; the cable keeps tension at both ends of the rep.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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