How to do the One-Arm Dumbbell Row
- Take a staggered stance and brace your free hand on your front thigh.
- Pull the dumbbell toward your hip while keeping your shoulders square.
- Lower until your arm is long before starting the next rep.
Common mistakes
- Rotating your torso to lift the dumbbell higher.
- Shrugging instead of driving the elbow back.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Bent-Over Dumbbell Row · Dumbbells
- Resistance Band Row · Resistance bands
- Prone W Raise · Bodyweight
Frequently asked questions
What muscles does the One-Arm Dumbbell Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, core.
How many reps should I do for the One-Arm Dumbbell Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the One-Arm Dumbbell Row?
Compare the setup and equipment for these alternatives: Bent-Over Dumbbell Row, Resistance Band Row, Prone W Raise.