Back · Upper back · Dumbbell
Dumbbell Row
The one-arm dumbbell row is a row with one hand and knee supported on a bench. The support takes the lower back out of the lift, each side works alone, and the long range gives the lats a full stretch.
How to
Dumbbell- 1 Support one hand on a bench, hinge over.
- 2 Pull the dumbbell to the hip, elbow close.
- 3 Lower to a full stretch of the lat.
Tips
- Keep the shoulders level; let the working side reach down for a stretch without twisting.
- Pull in an arc toward the hip, not straight up to the chest.
- Log each side the same; start with the weaker one.
Common mistakes
- Twisting the torso open to lift the dumbbell.
- Shrugging the shoulder toward the ear.
- Rushing the lowering half of the rep.
Muscles worked
Main
- Lats
- Upper back
Also working
- Rear delts
- Biceps
Breathing and bracing
Breathe out as you pull, breathe in as the dumbbell lowers.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps per side, 1.5–2 min rest
- Strength
- 3 sets of 6–8 heavy reps per side, 2 min rest
Setup
- 1 Place one knee and the same-side hand on a flat bench.
- 2 Put the other foot on the floor a little out to the side.
- 3 Pick up the dumbbell with the free hand and let it hang under the shoulder.
- 4 Flatten the back so it is roughly parallel to the floor.
Technique in detail
- Pull the dumbbell up and back toward the hip.
- Keep the elbow close to the body.
- Stop when the elbow passes the torso; do not twist to lift higher.
- Lower until the arm is straight and the shoulder reaches slightly down.
- Finish all reps on one side, then switch.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Should I pull to the hip or the chest?
Toward the hip works the lats more; toward the chest with the elbow out works the upper back and rear delts.
Can I use straps?
Yes, on heavy sets where the grip fails before the back.
Why do I feel it in my biceps?
Think of pulling with the elbow, not the hand, and keep the grip relaxed.
Log it in Volu(me)
Add Dumbbell Row to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.