One Arm Dumbbell Row

Key Takeaways

Hey, fitness enthusiast! You’ve likely landed here wondering about the One Arm Dumbbell Row. Bingo! You’re in the right spot. We’re diving deep into this robust exercise, perfect for those looking to sculpt their upper body. The One Arm Dumbbell Row primarily targets your lats, mid-back, and rhomboids, providing that enviable V-taper. So, gear up and stay motivated; by the end of this guide, you’ll be itching to incorporate this workout into your routine.

Understanding the One Arm Dumbbell Row

The One Arm Dumbbell Row is a weight training exercise that focuses on isolating and developing the latissimus dorsi (lats) muscle, while also engaging the rhomboids, traps, and the mid-back. Whether you’re aiming for that chiseled back or seeking to improve your overall strength, this move is a sure-fire way to help you get there.

How to Perfect the One Arm Dumbbell Row: Step-by-Step

  1. Start by placing a dumbbell on the floor beside a flat bench.
  2. Position yourself on the side of the bench. Plant your left knee and left hand on it for stability. Your right foot should be on the floor, a step away from the bench.
  3. Pick up the dumbbell with your right hand, ensuring your palm is facing your body. This is your starting position.
  4. Keeping your back straight and parallel to the floor, pull the dumbbell upwards, driving with your elbow. Ensure your elbow remains close to your torso.
  5. Exhale as you pull and squeeze your shoulder blades together at the top of the movement.
  6. Lower the dumbbell back down slowly to the starting position. That’s one rep!
  7. After finishing your set on the right side, switch over to the left and repeat.

Remember, if you’re a beginner, start with a lighter weight to get a feel for the movement before increasing the load.

Pro Tips for Mastering the Single Arm Row

  1. Maintain a Neutral Spine: Ensure your back remains straight throughout the exercise to avoid any injuries.
  2. Engage Your Core: Tightening your core will stabilize you, making the rowing motion more effective.
  3. Avoid Overextending: It’s tempting to reach higher to feel like you’re working harder, but this can strain your shoulder. Stick to a range of motion that’s comfortable.
  4. Breathe: Remember to exhale as you pull the weight and inhale as you lower it.
  5. Keep it Balanced: If you complete 10 reps on the right side, do 10 on the left too!

Where the Magic Happens: Target Areas

The One Arm Dumbbell Row targets:

  • Latissimus Dorsi (Lats): The broadest muscle on the back, giving that V-shape.
  • Rhomboids: Located between your shoulder blades.
  • Mid-back: For a well-rounded, muscular back.
  • Biceps: Yep, they also get some love during this exercise!


  1. Why should I include the One Arm Dumbbell Row in my workout routine?
    It’s a fantastic exercise for isolating and strengthening your back muscles, leading to improved posture and a more defined back.
  2. How often should I perform the One Arm Dumbbell Row?
    As a part of a balanced workout routine, doing this exercise 2-3 times a week is optimal.
  3. Can I do the One Arm Dumbbell Row without a bench?
    Yes! You can bend over, keeping your back straight, and use your free arm for balance, although a bench offers better stability.
  4. What’s the difference between a One Arm Dumbbell Row and a Single Arm Row?
    They’re essentially the same exercise. The difference mainly lies in terminology.
  5. How do I know if I’m using the right weight for the exercise?
    Start with a lighter weight. If you can complete your sets without feeling strained, consider moving up.
  6. Can I perform the exercise if I have back issues?
    Always consult with a healthcare professional or personal trainer before attempting any exercise with a pre-existing condition.
  7. Is it okay to feel the exercise in my biceps?
    Yes, your biceps are secondary muscles worked during this movement.
  8. How do I ensure I’m not straining my neck during the One Arm Dumbbell Row?
    Keep your neck in a neutral position, aligned with your spine.
  9. Why is it essential to engage the core during this exercise?
    A tight core provides stability, ensuring the movement is effective and reducing the risk of injury.
  10. Can I alternate arms during the set instead of switching after completing one side?
    For consistent tension and better muscle engagement, it’s recommended to complete one side before switching.
Alright, AH7 fam! Now that you’re armed with knowledge, it’s time to add the One Arm Dumbbell Row to your repertoire. Remember, consistency is key. Keep at it, and those gains will soon follow! ?

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