One-Arm Dumbbell RowMuscles Worked
The one-arm dumbbell row works your upper back, especially the rhomboids and mid traps, with your lats, biceps and rear delts assisting as you pull. Bracing one hand and knee on a bench supports your spine and lets each side work on its own.
PrimaryUpper Back
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Put one knee and the same-side hand on a flat bench, with your other foot planted on the floor.
- Pick up the dumbbell with your free hand, palm facing in, and let it hang straight below your shoulder with your back flat.
- Row the dumbbell up toward your lower ribs, leading with your elbow and keeping it close to your side.
- Squeeze your shoulder blade toward your spine at the top without twisting your torso open.
- Lower the dumbbell slowly until your arm is straight and you feel a stretch, then finish your reps and switch sides.
Form tips
- Keep your shoulders square to the floor, because rotating your torso to lift more takes the work off your back.
- Let the shoulder blade move: reach down at the bottom and pull it back at the top.
- Hold the dumbbell firmly but think of your hand as a hook, so your back does the pulling.
Why it made the list
No. 2 of 12
Best Upper Back Exercises
Unilateral rowing, fixes imbalances. Supported version is one of the most commonly performed back exercises.
More upper back exercises
See it on your own body map
Log your One-Arm Dumbbell Row sets in KasMaker and watch your upper back, biceps, lats, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
