Videos
Instructions
- Place your right hand on a stable surface like a dumbbell rack for support.
- Hold a dumbbell in your left hand with your arm extended and back straight.
- Pull the dumbbell toward your waist, keeping your elbow close to your torso.
- Pause briefly at the top and squeeze your back muscles.
- Lower the dumbbell under control to the starting position.
- Repeat for the desired number of reps, then switch sides.
Technical Tips
- Keep your back flat and avoid rounding your spine.
- Engage your core throughout the movement for stability.
- Avoid using momentum; lift with controlled motion.
- Focus on pulling with your back rather than your arm.
Breathing Tips
- Inhale as you lower the dumbbell.
- Exhale as you pull the dumbbell upward.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Severe elbow tendinitis
The one-arm dumbbell row is a foundational strength training exercise designed to target the upper and middle back while also engaging stabilizing muscles throughout the core. Performed using a dumbbell and a stable surface for support, this movement emphasizes unilateral muscle development, improving muscular balance and coordination. Its primary focus lies on enhancing back thickness and pulling power, making it a staple in bodybuilding, fitness, and athletic training programs. This exercise is especially effective for isolating the latissimus dorsi and rhomboids, helping to develop a stronger, more defined upper body. Additionally, the unilateral nature of the row improves core engagement and postural stability. Ideal for intermediate lifters, it serves as a versatile movement that supports strength gains, muscle symmetry, and joint integrity. The one-arm dumbbell row is a reliable option for trainees looking to improve posture, enhance pulling strength, and correct muscular imbalances in the upper body.
What muscles do one-arm dumbbell rows work?
One-arm dumbbell rows primarily work the back muscles, especially the lats and rhomboids, while also engaging the biceps, forearms, and core for stabilization.
Should I use heavy or light weights for dumbbell rows?
Use a weight that allows you to perform the movement with proper form. Start moderate and gradually increase as strength and control improve to maximize back development.
Is one-arm dumbbell row good for posture?
Yes, one-arm dumbbell rows help strengthen the back muscles that support posture, making them effective for improving alignment and reducing slouching.
Can beginners do one-arm dumbbell rows?
Yes, beginners can perform one-arm dumbbell rows using light weights and proper technique, making it a great entry-level back strengthening exercise.
How often should I do dumbbell rows?
Include dumbbell rows in your routine 1–2 times per week as part of your back or upper-body workouts for optimal strength and hypertrophy gains.