# How to Do One-Arm Dumbbell Row

Learn how to do the One-Arm Dumbbell Row with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** Dumbbells

## Muscles worked

back, biceps, shoulders

## How to do it: step by step

- Place your left knee and left hand on a bench, with your back flat and parallel to the floor.
- Hold a dumbbell in your right hand, arm hanging straight down.
- Pull the dumbbell up toward your hip, driving your elbow to the ceiling.
- Squeeze your shoulder blade at the top.
- Lower the weight slowly back to a full stretch.
- Do all reps on one side, then switch.

## Tips

- Keep your torso still; do not twist to lift the weight.
- Think of pulling your elbow back, not lifting the dumbbell with your hand.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the One-Arm Dumbbell Row work?

The One-Arm Dumbbell Row mainly works the back, biceps, shoulders.

### How many reps of the One-Arm Dumbbell Row should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the One-Arm Dumbbell Row good for beginners?

Yes. The One-Arm Dumbbell Row is beginner friendly, so start with light effort and focus on form before adding reps.