Dumbbell exercise

One-Arm Dumbbell Row form, muscles worked, and workout tracking

The one-arm dumbbell row is a unilateral horizontal pull performed with one hand and knee braced on a bench, targeting the latissimus dorsi, rhomboids, rear deltoids, and biceps. Lifters use it to build back thickness and correct side-to-side strength imbalances, since the supported position allows heavy loading with less lower-back stress than bilateral barbell rows.

One-Arm Dumbbell Row illustration

How to do One-Arm Dumbbell Row

  1. 1Place your left knee and left hand on a bench, hold a dumbbell in your right hand, and set your spine flat and parallel to the floor.
  2. 2Let the dumbbell hang straight down with your shoulder blade slightly protracted for a full lat stretch.
  3. 3Brace your core and exhale as you row the dumbbell toward your hip, driving the elbow back rather than out.
  4. 4Avoid rotating your torso open or jerking the weight up with momentum.
  5. 5Inhale as you lower the dumbbell under control to a full stretch; complete all reps, then switch sides.

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Track One-Arm Dumbbell Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.