Doorway Row
Hold a sturdy door frame, lean back, pull your chest to your hands.
How to do it →Doorway 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
| Doorway Row | One-Arm Dumbbell Row | |
|---|---|---|
| Kit | Bodyweight | Dumbbell |
| Main muscles | Upper Back, Lats | Lats, Upper Back |
| Also works | Biceps, Rear Delts, Rhomboids | Rhomboids, Biceps, Rear Delts, Forearms |
| Bench needed | No | Yes |
| One side at a time | No | Yes |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 12 kg |
How each one feels
Doorway Row
- Pull your chest towards your hands.
- Squeeze your shoulder blades.
- Lower back slowly. Feet further in makes it harder.
Watch out for: Using a door that can swing.
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.
Doorway Row: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your biceps and rear delts.
- − Harder to add weight in small steps as you get stronger.
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 Doorway Row if you train at home, travel a lot, or want something you can do anywhere.
- Pick One-Arm Dumbbell Row if one side feels weaker than the other.
- One-Arm Dumbbell Row is the natural next step once Doorway Row gets awkward to load.
- Doorway Row needs no kit, so it's great at home or when the gym's packed.
- 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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