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One-arm dumbbell row: how to do it right

The one-arm row is done with one knee and one hand on a bench. Your back is protected and you can focus on pulling with one side.

Main muscle
Back
Also works
Biceps, Rear delts
Equipment
Dumbbell and bench
Level
Beginner
One-arm dumbbell row: start position
Start position
One-arm dumbbell row: end position
End position

Step by step

  1. Place the knee and hand of the same side on a flat bench, back straight and parallel to the floor.
  2. Pick up the dumbbell with the other hand and let your arm hang.
  3. Pull the dumbbell towards your hip, driving your elbow back and close to your body.
  4. Lower slowly until your arm is straight.

Tip: It's one of the easiest rows to learn: a good starting point before the barbell row.

Common mistakes

Twisting your torso

Opening your chest as you lift takes work off your back. Keep your shoulders parallel to the bench.

Pulling to your chest

Pull the dumbbell towards your hip to work your lat.

Shrugging

Keep your shoulder down throughout.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

How much weight should I use?

One you can do all your reps with without twisting your torso.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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