How to Do the One-Arm Dumbbell Row
Beginner back exercise with dumbbell.
The One-Arm Dumbbell Row is a beginner-level back exercise that works several muscles together, led by the mid back, using dumbbell. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Back
- Primary muscle
- Mid Back
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Place your left knee and left hand on a flat bench, with your right foot on the floor and a dumbbell in your right hand.
- 2Keep your back flat and roughly parallel to the floor.
- 3Let the dumbbell hang straight down with your arm extended.
- 4Row it toward your hip by driving your elbow up and back, close to your body.
- 5Squeeze your upper back at the top without twisting your torso.
- 6Lower slowly to a full stretch, finish your reps, then switch sides.
How to program the One-Arm Dumbbell Row
- Do the One-Arm Dumbbell Row early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
One-Arm Dumbbell Row alternatives
No dumbbell? These train the same mid back, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The One-Arm Dumbbell Row is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the One-Arm Dumbbell Row with a move for the opposing muscles — the Dumbbell Bench Press (chest) or the Incline Dumbbell Press (chest). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the One-Arm Dumbbell Row can land on:
- Full Body days — in 1–2 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the One-Arm Dumbbell Row automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the One-Arm Dumbbell Row work?
The One-Arm Dumbbell Row primarily targets the mid back within the back muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the One-Arm Dumbbell Row?
You need dumbbell to perform the One-Arm Dumbbell Row.
Is the One-Arm Dumbbell Row a compound or isolation exercise?
The One-Arm Dumbbell Row is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the One-Arm Dumbbell Row should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the One-Arm Dumbbell Row good for beginners?
Yes — the One-Arm Dumbbell Row is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the One-Arm Dumbbell Row?
Good substitutes that train the same mid back include the Inverted Row (bodyweight), the Bent Over Two-Dumbbell Row (dumbbell), the Barbell Pendlay Row (barbell). Pick the one that matches the equipment you have.
Can I do the One-Arm Dumbbell Row at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
