One-Arm Dumbbell Rows: How to Do It, Muscles Worked & Benefits
Animated demoThe one-arm dumbbell row is done with one hand and knee supported on a bench (or a chair at home). It lets you pull heavy with a big range of motion and works each side of the back separately.
What is the one-arm dumbbell rows?
The one-arm dumbbell row is done with one hand and knee supported on a bench (or a chair at home). It lets you pull heavy with a big range of motion and works each side of the back separately.
The one-arm dumbbell rows is beginner-friendly and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home or in the gym, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the one-arm dumbbell rows are the middle back, with help from the biceps, lats, shoulders.
Middle back (primary)
The middle back includes the rhomboids and middle trapezius. They squeeze the shoulder blades together and are key for posture and healthy shoulders.
Biceps (secondary)
The biceps brachii sits on the front of the upper arm. It bends the elbow and turns the palm up. It works together with the brachialis and brachioradialis in every pulling exercise.
Lats (secondary)
The latissimus dorsi are the large, wing-shaped back muscles. They pull the arms down and back and create the 'V-taper' look. They also stabilize the spine in heavy lifts.
Shoulders (secondary)
The shoulders (deltoids) have a front, side and rear part. They lift the arm in every direction. Well-developed side and rear delts make the upper body look wider and help keep the shoulder joint healthy.
How to do the one-arm dumbbell rows: step by step
- 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.
- 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.
- Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- Repeat the movement for the specified amount of repetitions.
- Switch sides and repeat again with the other arm.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the one-arm dumbbell rows
- Builds lats and upper back
- Fixes left-right differences
- Supported position protects the lower back
- Works at home with one dumbbell
Like all resistance training, the one-arm dumbbell rows also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Rotating the torso to lift the weight
- Pulling with the biceps
- Shrugging
- Short range
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Keep the back flat and parallel to the floor
- Pull the dumbbell toward your hip, not your chest
- Let the arm hang straight at the bottom
- Pause 1 second at the top
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 10 per arm | 60–90 sec | 2× per week |
| Intermediate | 4 × 10–12 per arm | 60–120 sec | 2× per week |
| Advanced | 4 × 8–12 per arm heavy | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Lighter dumbbell
Make it harder
- Heavier dumbbell
- Kroc rows (high reps)
One-Arm Dumbbell Rows for men and women
The technique of the one-arm dumbbell rows is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Intermediate Home Workout (Dumbbells + Pull-Up Bar)
- Advanced Home Workout for Men (Push / Pull / Legs + Conditioning)
- Advanced Push / Pull / Legs Gym Program for Men (6 Days)
- Women's Intermediate Home Workout (Glutes, Toning & Strength)
- Advanced Home Workout for Women (Glute Builder + HIIT)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the one-arm dumbbell rows work?
The one-arm dumbbell rows mainly works the middle back, with the biceps, lats, shoulders helping.
Is the one-arm dumbbell rows good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the one-arm dumbbell rows should I do?
Beginners: 3 × 10 per arm. Intermediate: 4 × 10–12 per arm. Advanced: 4 × 8–12 per arm heavy. Train each muscle group about twice per week.
Can I do the one-arm dumbbell rows at home?
Yes, it needs little or no equipment.
How often should I train with the one-arm dumbbell rows?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoSeated Cable Rows
The seated cable row trains the middle back, lats and rear shoulders by pulling a handle toward your stomach.
Animated demoBent-Over Barbell Rows
In the bent-over barbell row you hinge forward and pull a barbell to your stomach.
Animated demoInverted Rows
Inverted rows (Australian pull-ups) are done hanging under a bar or a sturdy table with your heels on the floor.