Dumbbell One Arm Row (How To, Muscles Worked, Benefits)

The Dumbbell One Arm Row is a staple upper-body pulling exercise that builds unilateral back strength while challenging stability. Performed with one hand braced on a bench and both feet on the ground, it allows for strong positioning and control.

This version develops the lats, rhomboids, and traps while also engaging the biceps and core for stability.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Biceps, Rear Deltoids, Core (stabilization)
Equipment Needed: Dumbbell and Flat Bench (or sturdy surface for support)

How To Do DB One Arm Rows

Step-by-Step Instructions

Set-Up:
- Stand beside a bench with both feet flat on the ground, shoulder-width apart.
- Place your left hand on the bench for support while holding a dumbbell in your right hand, arm extended straight down toward the floor.
- Keep your torso hinged forward at the hips, back flat, and core braced.
Execution:
- Pull the dumbbell toward your torso by driving your elbow back along your side.
- Squeeze your shoulder blade at the top of the movement.
- Slowly lower the dumbbell back to the starting position with control.
- Complete all reps on one side before switching to the other.
Tips for Proper Form:
- Keep your torso square. Avoid twisting as you row.
- Lead with your elbow, not your hand, to engage the back fully.
- Keep the dumbbell close to your body throughout the pull.

Key Benefits

Builds unilateral back strength for balanced development.
Improves posture and pulling strength.
Strengthens grip and core while reducing imbalances between sides.

Modifications and Variations

Easier Option:
- Use a lighter dumbbell and focus on strict form.
- Shorten the range of motion until strength and control improve.
Harder Option:
- Add a pause at the top for extra contraction.
- Slow down the eccentric phase (3–4 seconds lowering).
- Perform unsupported (no bench) to increase core stability.
Alternative Variation:
- Place one knee and the same-side hand on the bench, with the opposite foot on the ground, for additional support and reduced stability demand.

Common Mistakes

Rotating the Torso: Keep your chest square to the ground.
Using Momentum: Avoid jerking or shrugging. Move smoothly.
Elbow Flaring Out: Keep your elbow close to your body to target the lats.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps per arm with heavy weight.
For Hypertrophy: 3–4 sets of 8–12 reps per arm.
As Accessory/Endurance Work: 2–3 sets of 12–15 reps with lighter weight and focus on control.

DB One Arm Row Variations

Love One Arm Rows, but looking for some slight variations to change things up a bit? Here are a couple I recommend giving a try.

DB One Arm Rows with Band

One issue that some of us with garage gyms face is that you may not have as heavy of dumbbells as you really want for One Arm Rows. If that sounds like you, try adding a band to the mix.

Use a thin band and drape it over the dumbbell one time. Then step your foot on the two ends to anchor it to the floor. Now when you row you’ll get the extra resistance from the band. Once you nail the setup, with the right band, you can turn 40 or 50 pound dumbbells into what feels like 100s.

DB One Arm Rows with Pause

Adding a pause to each rep is another way to make One Arm Rows more challenging. Plus, when you’re trying to build mass, time under tension is one of the biggest driving factors. That’s why you’ll often see sets of 8 to 10 recommended for hypertrophy.

At the top of each rep, add a 1 to 3 second pause for each rep and then lower down slowly. You may be surprised how quickly this can light your back and biceps on fire even with a slightly lower weight.

DB One Arm Row Alternatives

If you can’t do DB One Arm Rows (injury, lack of equipment, etc) or you simply want to change up your routine here are a few alternatives worth giving a go.

Barbell Bent Over Rows

Barbell Bent Over Rows are basically the barbell version of One Arm Rows. They’re also one of the kings of building a big, strong back because of the weight you’re able to move with Bent Over Rows. This would be the exercise I would turn to first if I didn’t have access to dumbbells.

Just be careful with adding Bent Over Rows if you’ve already had a very taxing posterior chain day (Olympic Lifts, Squats, Deadlifts, etc).

This is because Bent Over Rows will also demand a lot of stability from the low back which becomes harder if it’s already very fatigued.

Renegade Rows

If you’ve become a little bored with One Arm Rows and are looking for an exercise that’s a little more ‘out of the box’, look no further than Renegade Rows.

With one dumbbell in each hand assume a pushup position with feet roughly shoulder width apart. Brace your core and row one arm at a time.

Renegade Rows will not only work your back, but they will light your shoulders and core on fire as you continue to maintain your body position throughout the movement.