One-Arm Dumbbell Row
A single arm rowing exercise done bracing on a bench, pulling a dumbbell up toward your ribs. It is a beginner friendly way to build back strength while working each side evenly.
How to do the one-arm dumbbell row
- Place a dumbbell on the floor beside a flat bench and rest one knee and hand on the bench for support.
- Let your working arm hang straight down, holding the dumbbell with your palm facing your body.
- Keep your back flat and your torso still as you pull the dumbbell straight up toward the side of your chest.
- Squeeze your back muscles at the top of the pull, keeping your upper arm close to your side.
- Lower the dumbbell back down slowly under control until your arm is fully extended again.
- Finish your reps on one side, then switch and repeat with the other arm.
Original library instructions (7 steps)
- 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.
Common mistakes
- Twisting the torso to help lift the weight; keep your hips and shoulders square to the bench.
- Pulling mainly with the forearm instead of the back; lead the movement with your elbow.
- Letting the dumbbell drop quickly at the bottom; lower it with control to keep the back working.
- Rounding the lower back during the row; keep a flat back the whole set.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per side, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per side, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your neck in a neutral position, looking at the floor slightly ahead rather than straining upward.
- Save this exercise in a workout in GymPilot so your sets, reps and rest are ready next time you train.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one arm dumbbell row good for beginners?
Yes. The bench gives you a stable, supported position, which makes it a simple and effective way to learn rowing technique before trying barbell rows.
What muscles does the one arm dumbbell row work?
It mainly works the back, with the biceps and shoulders helping to pull the weight and stabilize the arm.
