One Arm Dumbbell Row
Auto DetectedA horizontal pull exercise using one dumbbell and bench support that targets the lats, rhomboids, and rear delts to build back strength, improve posture, and address imbalances; commonly scaled by weight or reps.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Lower Back, Abs
Accessory Muscles
Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Biceps
4/10Lower Back
4/10Erector Spinae
Abs
3/10Transverse Abdominis
Forearms
2/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place knee and hand of non-working side on a flat bench for support. Grasp dumbbell with working hand, arm extended down, back flat, and core engaged.
- Pull dumbbell up leading with elbow toward hip.
- Squeeze shoulder blade at top.
- Lower dumbbell slowly to full extension.
- Maintain neutral spine throughout.
- Switch sides after reps.
Coaching Tips
Form Cues
- Lead with elbow
- Squeeze scapula
- Back flat
- No torso twist
- Control descent
Breathing
Inhale during lowering; exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
From full arm extension below shoulder to elbow aligned with torso at hip or lower rib, with shoulder blade fully retracted.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weight for form
- Stop if shoulder discomfort
- Warm up shoulders first
Spotting
Not typically needed; self-spot with safeties or use lighter loads for solo training.
Common Mistakes
- Rounding back
- Using momentum
- Shrugging shoulder
- Rotating torso
- Incomplete extension
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder extension
- Hip flexion for bent position
Build Up First
- Basic pulling form
- Core stability awareness
Also known as
Single Arm Dumbbell Row, Bench Supported Dumbbell Row, One Sided Dumbbell Row
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