One‑Arm Dumbbell Row
How to Perform the One‑Arm Dumbbell Row
How to Perform the One‑Arm Dumbbell Row Position a flat bench perpendicular to your body. Rest your left knee and left hand solidly on the bench, keeping your hips square and your spine neutral. Plant your right foot firmly on the floor, slightly behind your knee for balance. Grasp a dumbbell in your right hand with a neutral grip (palm facing your torso). Inhale and brace your core, engaging your abdominals and glutes. Pull the dumbbell upward by driving your elbow toward the ceiling, keeping it close to your ribcage. Focus on retracting your shoulder blade to activate the mid‑back. Pause briefly at the top of the movement, feeling the contraction in your lats and rhomboids. Exhale slowly as you lower the weight under control until your arm fully extends. Maintain a straight line from your head through your spine to your hips throughout each rep. Complete the desired number of repetitions, then switch sides to ensure balanced development.
Why Include This Exercise The one‑arm dumbbell row is a versatile, unilateral movement that corrects strength imbalances between sides. It challenges your core to resist rotation, enhancing overall stability. By targeting the back unilaterally, it promotes balanced muscular development and reduces the risk of compensatory patterns often seen in bilateral lifts. This exercise also improves posture by strengthening the scapular retractors, counteracting the forward‑rounded shoulder position common in desk workers and heavy pressing. Incorporating it into your routine will boost pulling strength, support heavier compound movements—and when progressed appropriately, it can contribute to greater overall muscle mass and improved functional fitness.
Primary Muscles Worked Latissimus dorsi – the broad, fan‑shaped muscle of the back that produces shoulder extension and adduction. Rhomboids and middle trapezius – between your shoulder blades, these muscles retract and stabilize the scapula. Posterior deltoid – assists in shoulder extension and contributes to upper‑back thickness.
Secondary Muscles Engaged Biceps brachii – flexes the elbow to lift the weight. Forearm flexors and extensors – maintain a strong grip throughout the row. Core stabilizers (obliques, erector spinae) – resist torso rotation and maintain posture. Gluteus and hamstrings – help stabilize the lower body when braced on the bench.
Programming Tips Aim for 3–4 sets of 8–12 reps per side, using progressive overload (increase weight or reps over time). Focus on slow, controlled tempos—2 seconds up, 2 seconds down—and minimize momentum. Allow adequate rest (60–90 seconds) between sets. Incorporate this exercise 1–2 times per week, and consider variations like chest‑supported rows or single‑arm cable rows to keep your muscles adapting.
Why Include This Exercise The one‑arm dumbbell row is a versatile, unilateral movement that corrects strength imbalances between sides. It challenges your core to resist rotation, enhancing overall stability. By targeting the back unilaterally, it promotes balanced muscular development and reduces the risk of compensatory patterns often seen in bilateral lifts. This exercise also improves posture by strengthening the scapular retractors, counteracting the forward‑rounded shoulder position common in desk workers and heavy pressing. Incorporating it into your routine will boost pulling strength, support heavier compound movements—and when progressed appropriately, it can contribute to greater overall muscle mass and improved functional fitness.
Primary Muscles Worked Latissimus dorsi – the broad, fan‑shaped muscle of the back that produces shoulder extension and adduction. Rhomboids and middle trapezius – between your shoulder blades, these muscles retract and stabilize the scapula. Posterior deltoid – assists in shoulder extension and contributes to upper‑back thickness.
Secondary Muscles Engaged Biceps brachii – flexes the elbow to lift the weight. Forearm flexors and extensors – maintain a strong grip throughout the row. Core stabilizers (obliques, erector spinae) – resist torso rotation and maintain posture. Gluteus and hamstrings – help stabilize the lower body when braced on the bench.
Programming Tips Aim for 3–4 sets of 8–12 reps per side, using progressive overload (increase weight or reps over time). Focus on slow, controlled tempos—2 seconds up, 2 seconds down—and minimize momentum. Allow adequate rest (60–90 seconds) between sets. Incorporate this exercise 1–2 times per week, and consider variations like chest‑supported rows or single‑arm cable rows to keep your muscles adapting.
Updated: August 13, 2025 10:19
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