Exercise

One-Arm Dumbbell Row: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the One-Arm Dumbbell Row work?

The One-Arm Dumbbell Row primarily targets the middle back, and also recruits the biceps, lats, shoulders as secondary muscles. It's classified as a beginner-level strength movement using dumbbell.

What are the most common One-Arm Dumbbell Row mistakes?

• Rounding the upper back rather than keeping the chest up through the pull.
• Using momentum — a body swing or a jerk of the torso — instead of pulling with the target muscles.
• Letting the shoulders shrug up toward the ears instead of pulling the shoulder blades down and back.
• Cutting the range of motion short instead of pulling through a full stretch and full contraction.

How should I program the One-Arm Dumbbell Row — sets, reps and frequency?

As a pulling movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good One-Arm Dumbbell Row variations and alternatives?

• Bent Over Two-Dumbbell Row — dumbbell, beginner level, middle back
• Bent Over Barbell Row — barbell, beginner level, middle back
• Inverted Row — bodyweight, beginner level, middle back
• Seated Cable Rows — cable, beginner level, middle back

One-Arm Dumbbell Row at a glance

Attribute	Value
Level	Beginner
Equipment	Dumbbell
Category	Strength
Primary muscles	Middle Back
Secondary muscles	Biceps, Lats, Shoulders

How to do the One-Arm Dumbbell Row, step by step:

1. Step 1. Choose a flat bench and place a dumbbell on each side of it.
2. Step 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. Step 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. Step 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. Step 5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Step 6. Repeat the movement for the specified amount of repetitions.
7. Step 7. Switch sides and repeat again with the other arm.