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

1. Place your left knee and left hand on a bench, with your back flat and parallel to the floor.
2. Hold a dumbbell in your right hand, arm hanging straight down.
3. Pull the dumbbell up toward your hip, driving your elbow to the ceiling.
4. Squeeze your shoulder blade at the top.
5. Lower the weight slowly back to a full stretch.
6. 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

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.