Step by step instructions, muscle activation and variants for the One Arm Dumbbell Row.
A unilateral pulling movement that targets the latissimus dorsi and upper back by rowing a dumbbell from a hip-hinge position with one hand braced on a bench. The single-arm setup allows a greater range of motion and helps correct muscle imbalances between sides.
Common mistakes content is coming soon.
The One Arm Dumbbell Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.