One-Arm Dumbbell Row

A beginner strength exercise for the back, biceps and shoulders, done with a dumbbell and a bench or box.

Movement guide

One-Arm Dumbbell Row

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

One-Arm Dumbbell Row demonstrated on the 3D figure

3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Switch sides and repeat again with the other arm.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

Seated one-arm cable row demonstrated on the 3D figure

3D demoSeated one-arm cable rowBeginner · A cable machine

Smith machine bent-over row demonstrated on the 3D figure

3D demoSmith machine bent-over rowIntermediate · Strength machine

Standing one-arm cable row (shotgun row) demonstrated on the 3D figure

3D demoStanding one-arm cable row (shotgun row)Intermediate · A cable machine

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Questions people ask

What muscles does the One-Arm Dumbbell Row work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the One-Arm Dumbbell Row?

A dumbbell + A bench or box.

Is the One-Arm Dumbbell Row good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bent-over dumbbell row, palms in.

How do I make the One-Arm Dumbbell Row harder?

Progress to the Bent-over dumbbell row, palms in, or add load, range or slower lowering once your form is solid.