Dumbbell One Arm Row

Dumbbell One Arm Row is a beginner compound pull using dumbbell, bench. It loads Lats.

Why this lift

The Dumbbell One Arm Row is a beginner compound pull lift. It primarily loads Lats. Back, Biceps, Shoulders help. You need dumbbell, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Dumbbell One Arm Rows.

Vertical and horizontal pulls are how the back gets thick. A full stretch at the bottom is the part most people skip. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Lats
• Secondary: Back, Biceps, Shoulders

Setup

• Take dumbbell, bench with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Lats.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Dumbbell One Arm Row as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dumbbell One Arm Row does not agree with you, Archer Pull-Up trains Lats with a different setup.

Related lifts

• Archer Pull-Up Lats
• Assisted Chin-Up Lats
• Assisted Pull-Up Lats
• Band Assisted Chin-Up Lats
• Band Assisted Pull-Up Lats
• Bar Pullover Lats

FAQ

What muscles does the Dumbbell One Arm Row work?

The Dumbbell One Arm Row works Lats (primary), Back, Biceps, Shoulders (secondary).

What equipment do I need for the Dumbbell One Arm Row?

You need dumbbell, bench.

Is the Dumbbell One Arm Row suitable for beginners?

Yes. The Dumbbell One Arm Row is marked beginner in this catalog. Start lighter than you think and film one set from the side.