One-Arm Dumbbell Row
Put the dumbbell in your back pocket. The one-arm dumbbell row is the movement where most people first feel their lat actually working, because one side is braced and the other has nowhere to hide. Row toward the hip rather than the armpit. Twisting the torso to heave the weight is the fault, and the bench does not tilt.
Setup
- One knee and same-side hand on the bench; other foot planted wide.
- Back flat like a table, dumbbell hanging straight down.
How To Do It
- Row the dumbbell toward your hip pocket, not your armpit.
- Lead with the elbow; keep the shoulder away from your ear.
- Squeeze the shoulder blade at the top for one second.
- Lower long and controlled, and get the stretch.
Breathing
Exhale as you row, inhale as you lower.
Common Mistakes
- Twisting the torso to heave the weight. The table doesn't tilt.
- Rowing to the chest, when the hip pocket puts it in the lats.
- Shrugging. Pull the shoulder DOWN and back.
Programming It
Three to four sets of 8-12 per side.
Why This Exercise Works
Supporting one hand on a bench takes the lower back out, so the lat can be loaded heavily without the hinge fatiguing first. It also allows a longer range than a barbell: the dumbbell can travel past the ribs where a bar hits the chest.
Where You Should Feel It
Lats and mid-back through a longer range than a barbell allows, because the dumbbell can travel past the ribs. The supported hand takes the lower back out entirely.
Where It Fits in a Program
The best back-builder for learning to actually feel your lats work. This is main-lift work. Put it first, when your technique is still honest.
Progressing and Regressing It
To progress the one-arm dumbbell row: add the next pair up, or pause at the top. To regress it: reduce the load until the torso stops rotating to finish.
Who It's For
Anyone whose barbell row is limited by their lower back, and anyone with a side-to-side difference. One of the most useful back exercises there is.
Equipment and Substitutions
This version uses a dumbbell and a bench. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Related Exercises
- Kettlebell Row · Back, Lats, Biceps
- Band Row · Back, Lats, Biceps
- Inverted Row · Back, Lats, Biceps
- Chest-Supported Row · Back, Lats, Rear Delts
- Landmine Row · Back, Lats
- Renegade Row · Back, Core, Shoulders
- T-Bar Row · Back, Lats, Mid-Back
- Barbell Row · Back, Lats, Rear Delts
Common Questions
What muscles does the one-arm dumbbell row work?
The one-arm dumbbell row primarily trains the back, lats, biceps.
How many sets and reps should I do?
Three to four sets of 8-12 per side.
What are the most common one-arm dumbbell row mistakes?
Most often: twisting the torso to heave the weight; rowing to the chest, when the hip pocket puts it in the lats.
Do I need a dumbbell and a bench to do this?
This version uses a dumbbell and a bench, and it trains the back, lats, biceps. Any hand-held load will do: kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Is this safe if I have an existing injury?
The one-arm dumbbell row puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.