Bent-Over Dumbbell Row
Hinge forward, flat back, pull both dumbbells to your hips.
How to do it →Bent-Over Dumbbell Row vs One-Arm Dumbbell Row
Both train your upper back and lats. Here's how they differ, and when to pick each one.
One-Arm Dumbbell Row
Pull elbow to hip, pause, no torso twist.
How to do it →Side by side
| Bent-Over Dumbbell Row | One-Arm Dumbbell Row | |
|---|---|---|
| Kit | Dumbbell | Dumbbell |
| Main muscles | Upper Back, Lats | Lats, Upper Back |
| Also works | Rhomboids, Biceps, Rear Delts, Lower Back | Rhomboids, Biceps, Rear Delts, Forearms |
| Bench needed | No | Yes |
| One side at a time | Yes | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 8 kg per hand | Around 12 kg |
How each one feels
Bent-Over Dumbbell Row
- Pull both dumbbells up towards your hips.
- Squeeze your shoulder blades together.
- Lower slowly to a full stretch.
Watch out for: Rounding your back.
One-Arm Dumbbell Row
- Pull your elbow back towards your hip.
- Pause briefly at the top.
- Lower until your arm's fully straight.
- Do all your reps on one arm, then the same on the other — that's one set. Then rest.
Watch out for: Twisting your torso to lift it.
Bent-Over Dumbbell Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your rhomboids and biceps.
- − Can be awkward if your lower back needs looking after, or during pregnancy.
One-Arm Dumbbell Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + One side at a time helps even out imbalances.
- + Also works your rhomboids and biceps.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 30 kg, grip and lower back start limiting before the lats.
Which should you pick?
- Pick Bent-Over Dumbbell Row if you've got the kit and want a move that's simple to load up week after week.
- Pick One-Arm Dumbbell Row if one side feels weaker than the other.
- One-Arm Dumbbell Row is the natural next step once Bent-Over Dumbbell Row gets awkward to load.
- One-Arm Dumbbell Row trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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