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One-Arm Dumbbell Row

Also called single-arm dumbbell row

Works Lats, Upper Back, with help from Rhomboids, Biceps, Rear Delts, Forearms.

Set up

How to set up for the One-Arm Dumbbell Row

  • One knee and hand on a bench, other foot on the floor.
  • Back flat, dumbbell hanging under your shoulder.

Do the rep

How to do an One-Arm Dumbbell Row with good form

  1. Pull your elbow back towards your hip.
  2. Pause briefly at the top.
  3. Lower until your arm's fully straight.
  4. Do all your reps on one arm, then the same on the other — that's one set. Then rest.

Common mistakes

One-Arm Dumbbell Row form mistakes to avoid

  • Twisting your torso to lift it.
  • Pulling towards your armpit instead of your hip.
  • Shrugging the shoulder up.

Quick cue

Pull elbow to hip, pause, no torso twist.

Around 30 kg, grip and lower back start limiting before the lats. That's usually the time to move on.

Not sure what weight to start with?

Gyde picks your first One-Arm Dumbbell Row weight and adjusts it after every session.

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Equipment busy? Try these

One-Arm Dumbbell Row alternatives that work the same muscles

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Questions

One-Arm Dumbbell Row FAQ

What muscles does the One-Arm Dumbbell Row work?

Mainly your lats and upper back, with help from your rhomboids, biceps, rear delts and forearms.

How many sets and reps of One-Arm Dumbbell Row should I do?

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

What weight should a beginner use for the One-Arm Dumbbell Row?

Around 12 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.

Can I do the One-Arm Dumbbell Row at home?

You'll need a bench. If you don't have one, check the alternatives below for a no-bench option.

Is the One-Arm Dumbbell Row good for beginners?

Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.

More for the same muscles

Other lats and upper back exercises

YOUR GYDE DOES THIS LIVE

Your Gyde sets your One-Arm Dumbbell Row weight and reps, and adjusts them after every session.

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