Strength

Dumbbell One Arm Row

The Dumbbell One Arm Row is an effective workout targeting the upper and middle back, improving strength, endurance, and stability. One rep involves lifting the dumbbell on each side, engaging both sides of the back.
View all exercises
Dumbbell One Arm Row instructions
Step-by-step instructions
1
Stand next to a flat bench and place a dumbbell on the floor to your side.
2
Bend your knees slightly and lean forward, placing one hand on the bench for support.
3
With your other hand, pick up the dumbbell, keeping your back straight and your arm hanging straight down.
4
Pull the dumbbell up towards your chest, keeping your elbow tucked in close to your body.
5
Slowly lower the dumbbell back down using a controlled movement and repeat for the programmed number of reps.
Stand next to a flat bench and place a dumbbell on the floor to your side.
Bend your knees slightly and lean forward, placing one hand on the bench for support.
With your other hand, pick up the dumbbell, keeping your back straight and your arm hanging straight down.
Pull the dumbbell up towards your chest, keeping your elbow tucked in close to your body.
Slowly lower the dumbbell back down using a controlled movement and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Dumbbell One Arm Row, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer