Dumbbell One Arm Bent-over Row

Also known as: one arm dumbbell row, single arm dumbbell row, bent over dumbbell row one arm

Intermediate

Upper Back

Dumbbell

Rowing one side at a time exposes the strength gap between your left and right lat that a two-handed barbell row quietly hides.

How to do Dumbbell One Arm Bent-over Row

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
Let the dumbbell hang straight down towards the floor, with your arm fully extended.
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch sides.

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Dumbbell One Arm Bent-over Row Sets and Reps by Goal

Strength

4 sets of 6-8 reps per arm with 2 minutes rest, matching both arms to the rep count the weaker side can hit.

Hypertrophy

3-4 sets of 10-12 reps per arm, pausing 1 second at the top and taking 3 seconds to lower, 60-90 seconds rest between arms.

Endurance

3 sets of 15-18 reps per arm with a lighter dumbbell, moving straight from one arm to the other and resting 60 seconds after the pair.

Common Dumbbell One Arm Bent-over Row Mistakes

Twisting the torso open to lift the dumbbell higher, which turns the rep into a rotation rather than a pull.

Keep both shoulders square to the floor. If the working shoulder rises with the weight, drop 10 pounds and hold the hinge still.

Standing too upright, so the dumbbell swings forward and back instead of hanging straight down.

Hinge until the torso is at 45 degrees or lower and let the arm hang vertically under the shoulder before the first rep.

Rowing the dumbbell up to the chest with a flared elbow, which shifts the work onto the rear delt.

Drive the elbow back toward the hip pocket and keep the upper arm brushing the ribs so the lat does the pulling.

Easier and Harder Than Dumbbell One Arm Bent-over Row

Easier progression

Barbell Reverse Grip Incline Bench Row

Harder progression

Smith Bent Over Row

Swap Dumbbell One Arm Bent-over Row For

Cable Rope Elevated Seated Row

Kettlebell Alternating Renegade Row

Band One Arm Standing Low Row

Dumbbell One Arm Bent-over Row — Frequently Asked Questions

How do you do the Dumbbell One Arm Bent-over Row?

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Let the dumbbell hang straight down towards the floor, with your arm fully extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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

The Dumbbell One Arm Bent-over Row primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Bent-over Row should I do?

For muscle growth: 3-4 sets of 10-12 reps per arm, pausing 1 second at the top and taking 3 seconds to lower, 60-90 seconds rest between arms. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Bent-over Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell One Arm Bent-over Row?

Try the Cable Rope Elevated Seated Row, Kettlebell Alternating Renegade Row or the Band One Arm Standing Low Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Bent-over Row the same as the one arm dumbbell row?

Yes. The Dumbbell One Arm Bent-over Row is also commonly called the one arm dumbbell row or the single arm dumbbell row. Different gyms and training programs label it differently, but "one arm dumbbell row" and "single arm dumbbell row" refer to this same movement.