Dumbbell row
Also called: one-arm dumbbell row, single-arm dumbbell row
One hand and knee on a bench, row a dumbbell to your hip.
Squeeze: upper back, lats working.
Main: upper back, lats Also: biceps, rear shoulders
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells or bench? Do Band row instead.
Bodyweight: no dumbbells or bench? Do Table row instead.
- Main muscles
- upper back, lats
- Equipment
- dumbbells, bench
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Flat back, parallel to the floor.
- Pull the dumbbell toward your hip, not your armpit.
- Lower it all the way with control.
How to do it
- Put one knee and the same-side hand on a bench, other foot on the floor.
- Hold a dumbbell in your free hand, arm straight down.
- Pull it toward your hip, keeping your elbow close to your body.
- Lower it until your arm is straight. Finish all reps, then switch sides.
Common mistakes
| Common mistake | Fix |
|---|---|
| Twisting the torso to lift it | Use a lighter dumbbell. Your shoulders stay level. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 each side | 3–5 | 2–5 min |
| Muscle | 6–15 each side | 3–4 | 1–2 min |
| Fat loss | 8–15 each side | 2–4 | 1–1½ min |
| General health | 8–12 each side | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.