One Arm Dumbbell Row

One Arm Dumbbell Row

The one arm dumbbell row is one of those classic exercises that never goes out of style. I’ve used it for years because it’s simple, effective, and brutally honest about your upper-body strength. There’s no machine to guide the movement and no momentum to hide behind if you do it correctly. It forces you to pull with control, stabilize your body, and build real back strength one side at a time.

What I like most about the one arm dumbbell row is how well it translates to real movement. It builds strength you can use, improves posture, and helps correct imbalances that often develop from barbell work or machine training.

What the One Arm Dumbbell Row Is

The one arm dumbbell row is a unilateral pulling exercise where you row a dumbbell toward your torso while supporting your body with the opposite hand and leg. It’s typically performed using a bench, but it can also be done in a staggered stance without support.

Because the movement is unilateral, it allows you to focus fully on one side at a time. This makes it easier to identify and correct strength imbalances while also increasing core involvement.

Benefits of the One Arm Dumbbell Row

One of the biggest benefits of this exercise is back strength development. It targets the lats, rhomboids, and upper-back muscles responsible for pulling and posture.

It also improves muscle balance. Training one side at a time ensures that your stronger side can’t compensate for your weaker one.

Another major benefit is core stability. Even though it’s a back exercise, your core works hard to keep your torso stable and prevent twisting.

The one arm dumbbell row also enhances grip strength. Holding a heavy dumbbell for multiple reps challenges the hands and forearms.

Finally, this exercise supports shoulder health. Strong upper-back muscles help balance pressing movements and protect the shoulders from injury.

Muscles Worked

The primary muscles worked are the latissimus dorsi, which drive the pulling motion.

The rhomboids and middle trapezius help retract the shoulder blade.

The biceps assist during elbow flexion.

The core and lower back stabilize the body, while the forearms support grip strength.

Step-by-Step Guide to the One Arm Dumbbell Row

Start by placing one knee and the same-side hand on a bench for support. Your other foot stays planted firmly on the floor.

Hold a dumbbell in the opposite hand with your arm fully extended toward the floor.

Keep your back flat, chest up, and neck neutral. Brace your core.

Pull the dumbbell toward your hip by driving your elbow up and back. Focus on squeezing your shoulder blade at the top.

Pause briefly, then lower the dumbbell back down under control until your arm is fully extended.

Complete all reps on one side before switching to the other arm.

Recommended Sets and Reps

For strength and muscle building, I recommend 3 to 4 sets of 8 to 12 reps per arm.

For heavier strength-focused work, 4 to 5 sets of 5 to 8 reps work well with longer rest periods.

If used as an accessory movement, moderate weight and controlled tempo deliver the best results.

One Arm Dumbbell Row Variations

The unsupported one arm row increases core demand and balance.

The chest-supported row reduces lower-back involvement and isolates the upper back more.

Tempo rows, with slower lowering phases, increase time under tension.

You can also pause at the top of each rep to improve mind-muscle connection.

Common Mistakes to Avoid

Using momentum by jerking the weight reduces effectiveness and increases injury risk.

Rounding the lower back shifts stress away from the target muscles.

Pulling the dumbbell straight up instead of toward the hip limits lat engagement.

Neglecting full range of motion reduces strength gains.

Recommendations for Best Results

I recommend focusing on quality reps rather than chasing heavy weights.

Think about pulling with your elbow, not your hand.

Keep your core tight and avoid twisting your torso during the row.

Pair this exercise with pressing movements to maintain balanced upper-body development.

Related Exercises to Pair With One Arm Dumbbell Rows

Pull-ups
Lat pulldowns
Barbell rows
Renegade rows
Seated cable rows
Face pulls
Dead hangs

Final Thoughts

The one arm dumbbell row is a foundational exercise for building a strong, balanced back. I use it to develop pulling strength, correct imbalances, and support shoulder health. When done with control and intention, it delivers consistent results without unnecessary complexity. If you want an exercise that builds real upper-body strength and reinforces good movement patterns, the one arm dumbbell row belongs in your training program.