Upper body · Back
One-arm dumbbell row
How to do the bench-supported one-arm dumbbell row to train your back without loading your lower back: setup, range of motion and frequent mistakes.
| Focus | Back · biceps, rear delts |
| Movement | Row / horizontal pull |
| Equipment | Dumbbell |
| Suggested sets | 3 × 10 c/brazo |
| Estimated time | ≈ 9 min |
| Joints loaded |
The one-arm dumbbell row is done with one hand and one knee on a bench. That support frees your lower back and lets you focus on one side of your back at a time, evening out strength differences between sides.
Muscles worked
It trains the lats, rhomboids and mid traps on the pulling side. The biceps and rear delts assist.
How to do it
- Place the knee and hand of the same side on a flat bench. The other foot stays on the floor, slightly out to the side.
- Your back is straight and almost parallel to the floor. Hold the dumbbell in your free hand, arm straight below your shoulder.
- Pull by driving your elbow back toward your hip, as if starting a lawnmower in slow motion.
- Lift until the dumbbell reaches the side of your stomach, shoulder blade drawn toward your spine.
- Lower until your arm is fully straight, letting your shoulder blade glide forward.
Common mistakes
- Twisting your torso to heave the dumbbell up.
- Pulling toward your chest instead of your hip.
- Short range: not straightening the arm at the bottom.
- Shrugging your shoulder toward your ear.
Variations and progression
You can do it standing with one hand braced on a rack if no bench is free. The single-arm low cable row is an alternative with more constant tension. Work in the 8–12 reps per side range.
Precautions
It loads the shoulder, elbow and wrist (the supporting hand). It is one of the best rowing options if you want to protect your lower back.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Straight-arm cable pulldown · Vertical pull
- Assisted pull-ups · Vertical pull
- Lat pulldown · Vertical pull
- Seated machine row · Row / horizontal pull
- Single-arm cable row · Row / horizontal pull
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.