One-Arm Dumbbell Row

Free Weights / Beginner

1 ratings

Equipment Needed

  • Dumbbells
  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 49.69 lb
    average weight
  • 120.00 lb
    best weight
  • 95
    times logged
  • #33
    popularity rank

Average Sitewide One-Arm Dumbbell Row Weight

  • 56.34 lb
    average weight
  • 120.00 lb
    best weight
  • 70
    times logged
  • #27
    popularity rank

Average Male One-Arm Dumbbell Row Weight

  • 28.17 lb
    average weight
  • 45.00 lb
    best weight
  • 12
    times logged
  • #55
    popularity rank

Average Female One-Arm Dumbbell Row Weight

How to do the One-Arm Dumbbell Row:

Muscles Worked

Shoulders secondary Middle back secondary Traps secondary Biceps secondary Forearms secondary Lats primary Muscles diagram

Details

The one-arm dumbbell row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, middle back, traps, biceps and forearms ...more

The one-arm dumbbell row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, middle back, traps, biceps and forearms.

The only one-arm dumbbell row equipment that you really need is the following: dumbbells and flat bench. There are however many different one-arm dumbbell row variations that you can try out that may require different types of one-arm dumbbell row equipment or maye even require no equipment at all.

Learning proper one-arm dumbbell row form is easy with the step by step one-arm dumbbell row instructions, one-arm dumbbell row tips, and the instructional one-arm dumbbell row technique video on this page. The one-arm dumbbell row is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the one-arm dumbbell row video, learn how to do the one-arm dumbbell row, and then be sure and browse through the one-arm dumbbell row workouts on our workout plans page!

Tips

  1. Focus on using your back muscles for this exercise, not your arms.
  2. Keep your elbows tucked in and not flared out.
  3. Keep your back straight with a natural arch. Neck should be in line with your spine.

Variations

  1. Use a high pulley for the dumbbell row instead of dumbbells.
  2. Use a low pulley for the dumbbell row instead of dumbbells.
  3. Place dumbbell on the floor for 1 second in between every rep and pick up the dumbbell from a dead stop each rep.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

1 Review

  • MC24
    over 2 years ago
    #

    The 1 arm dumbbell Row is one of my favorites! I always get a good workout for my back when I do them correctly and focus on pulling with the correct muscle. It is so easy for the biceps or the traps to take over the lift.
    Here's a picture of the muscles worked while performing this exercise.
    http://peakfatlossandfitness.com/uploads/3/2/0/6/3206724/3123595_orig.png

    The lats are the main muscles that you want to engage but that doesn't mean that other muscles are not involved. Rarely do muscles work independently of one another.

    This is a great article on the different between the dumbbell row and the barbell row. Of course, depending on your goals, or your clients goals it changes everything, but there's some awesome points about the use of a dumbbell VS the barbell for this exercise.

    http://www.strengthsensei.com/why-i-prefer-dumbbell-rows-over-barbell-rows/

    I'm giving this exercise 5 stars because I did it yesterday and my lats are satisfied and sore.

    Happy lifting!

Equipment Needed

  • Dumbbells
  • Flat Bench

Tips

  1. Focus on using your back muscles for this exercise, not your arms.
  2. Keep your elbows tucked in and not flared out.
  3. Keep your back straight with a natural arch. Neck should be in line with your spine.

Variations

  1. Use a high pulley for the dumbbell row instead of dumbbells.
  2. Use a low pulley for the dumbbell row instead of dumbbells.
  3. Place dumbbell on the floor for 1 second in between every rep and pick up the dumbbell from a dead stop each rep.

Types

  • Force Type: Pull
  • Mechanics Type: Compound