Exercise 0292 · REF C0MA9bC

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Dumbbell One Arm Bent-Over Row

Category

Back

Equipment

Dumbbell

Target

Upper Back

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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.

How to Do the Dumbbell One Arm Bent-Over Row

1. Stand with your feet shoulder-width apart, holding 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 engaged.
3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Dumbbell One Arm Bent-Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the 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 primarily targets the upper back, with the biceps and forearms assisting.

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

The Dumbbell One Arm Bent-Over Row is done with a dumbbell.

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

If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.