Back
The main area this variation is designed to train.
Exercise guide
One-Arm Dumbbell Row
Learn how to do the One-Arm Dumbbell Row exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms, Shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do One-Arm Dumbbell Row
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row is a beginner strength that mainly trains your back using dumbbell.
View exerciseBent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell Row With Palms In is a beginner strength that mainly trains your back using dumbbell.
View exerciseDumbbell Incline Row
Dumbbell Incline Row is a beginner strength that mainly trains your back using dumbbell.
View exerciseStanding Dumbbell Upright Row
Standing Dumbbell Upright Row is a beginner strength that mainly trains your back using dumbbell.
View exerciseFAQ
Common questions about One-Arm Dumbbell Row.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does One-Arm Dumbbell Row work?
One-Arm Dumbbell Row mainly works the back. It can also involve arms, shoulders depending on your setup and range of motion.
Is One-Arm Dumbbell Row beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for One-Arm Dumbbell Row?
You will usually need Dumbbell for this variation.
How should I progress One-Arm Dumbbell Row?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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