Back · Compound

One-Arm Dumbbell Row

A supported single-arm row that lets you load the lats with a long range of motion.

MAIN MUSCLE
Lats
ALSO WORKS
Upper back, Rear delts, Biceps
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place one knee and hand on a bench with a flat back.

  2. Hold the dumbbell with the free arm hanging straight down.

  3. Row the dumbbell toward the hip, keeping the elbow close.

  4. Lower until the arm is straight and the shoulder blade stretches forward.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does One-Arm Dumbbell Row work?

The main muscle is Lats. It also works Upper back, Rear delts, Biceps.

How many reps should I do?

FORGE suggests 8-12 reps for One-Arm Dumbbell Row. The app adjusts sets and reps to your goal and level.

What can I do instead of One-Arm Dumbbell Row?

These train the same muscles: Chest-Supported Dumbbell Row, Seated Cable Row, Barbell Bent-Over Row.