Back Exercise · Dumbbell

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Dumbbell One Arm Bent-Over Row

Bracing one hand and knee on a bench for a single-arm row removes the lower back from the equation almost entirely, unlike a bent-over row with both dumbbells where the spine has to stabilize under load. That support lets the working side pull heavier and more strictly than a bilateral row typically allows. It's one of the more back-friendly ways to build serious upper-back thickness.

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Also known as: Db One Arm Bent-over Row, Dumbell One Arm Bent-over Row, Dumbbell One Arm Bent Over Row

Category

Back

Equipment

Dumbbell

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell One Arm Bent-Over Row

1. Begin standing with feet shoulder-width apart, gripping a dumbbell in one hand with your palm facing your body.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core braced.
3. Let the dumbbell hang straight down toward the floor, arm fully extended.
4. Pull the dumbbell up toward your chest, elbow staying close to your body, and squeeze your shoulder blades together.
5. Hold briefly at the top, then lower the dumbbell back down under control.
6. Continue for the target number of reps, then switch sides.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell One Arm Bent-Over Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell One Arm Bent-Over Row work?

The Dumbbell One Arm Bent-Over Row mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Dumbbell One Arm Bent-Over Row with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell One Arm Bent-Over Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell One Arm Bent-Over Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell One Arm Bent-Over Row?

The Back Lever trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.