One Arm Dumbbell Row: Muscle Worked, Benefits And Tips

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If you’re looking to add some variety to your back workout routine, then one-arm dumbbell row is a great exercise option.

This is a simple yet effective exercise that will help you build a bigger and stronger back and improve your posture.

Furthermore, with only one dumbbell and some floor space, you can easily add it into your home workout routine as well.

Let’s dive in and learn more about the one arm dumbbell row and how it can benefit your fitness journey.

One Arm Dumbbell Row
Table of Contents

What Is One Arm Dumbbell Rowing

One arm dumbbell rowing is a strength training exercise that primarily targets the muscles in your back, including your lats, rhomboids, and trapezius.

It is performed by holding a dumbbell in one hand while keeping your other hand and knee on a bench or stable surface. And then pulling the weight towards your chest while maintaining proper form and control.

The exercise is popular among fitness enthusiasts because it can improve posture and strengthen the upper body.

Performing one-arm dumbbell row variations regularly can help you build a stronger and well-defined back.

Muscle Worked During One Arm Dumbbell Row

The one arm dumbbell row is a compound exercise that targets multiple muscle groups, including:

The primary muscle works the Latissimus dorsi, Trapezius, rhomboids, rear deltoid.

During row, the secondary muscles worked are the biceps and forearms.

Additionally, they work the core muscles, the serratus anterior, legs and glutes which help to keep the body stable during the exercise.

Muscle Worked During One Arm Dumbbell Row

Benefits Of Doing One Arm Dumbbell Row

Doing one arm dumbbell rows can help you in the following ways:

1. Strengthens Upper body Muscles

One arm dumbbell row works your back muscles, including your lats, rhomboids, and trapezius.

It also works the muscles in your arms and core, which helps to improve your overall upper body strength.

2. Improves Posture

Strengthening the muscles that support good posture and reduced risk of back pain.

3. Engages Core Muscles

In order to maintain proper form during the exercise, you must engage your core muscles, which can help strengthen your abs and lower back.

4. Easy To Modify

To suit different fitness levels, the exercise can be easily modified.

5. Versatile Exercise

A one arm dumbbell row can be done at home or at the gym with just a dumbbell and a bench or stable surface.

1. One Arm Dumbbell Row

One-arm dumbbell row is an excellent full-range exercise to build the lat muscles.

This helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

It’s an excellent alternative to barbell rows. This exercise is done with a heavy dumbbell with your body supported by a bench.

One Arm Dumbbell Row Back Exercise

How To Single Arm Dumbbell Row

  1. Grasp a dumbbell with palm facing in.
  2. Rest the opposite hand and knee on a bench.
  3. Keep your spine straight and just above parallel to the floor.
  4. Pull the dumbbell vertically upward alongside your torso, raising the elbow as high as possible.
  5. Slowly lower the dumbbell as low as possible, feeling a good lats spread.
  6. Repeat on the other side.

2. One Arm Dumbbell Row With Rack Support

The one arm dumbbell row with rack support is a variation of the traditional one arm dumbbell row exercise.

This exercise uses a weight rack to keep the body in a stable condition.

This variation of the exercise is ideal for beginners or those who may have difficulty balancing on a bench or stable surface.

One Arm Dumbbell Row With Rack support

How To Do One Arm Dumbbell Row With Rack Support

  1. Stand facing a weight rack with a dumbbell in your right hand and your feet shoulder-width apart.
  2. Lean forward and place your left hand on the weight rack.
  3. Keep your back straight and parallel to the ground.
  4. Keep your right arm extended down towards the ground.
  5. Exhale and pull the weight towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  6. Inhale and slowly lower the weight back down towards the ground.
  7. Complete the desired number of repetitions on one side before switching to the other side.

3. Standing One Arm Dumbbell Row

The standing one-arm dumbbell row is a good addition to any dumbbell back workout.

It is an advanced variation of one arm row, as you need more core strength to keep yourself stable.

Standing One Arm Dumbbell Row

How To Do Standing One Arm Dumbbell Row

  1. Take one step back into a lunge position. Lean slightly forward, and rest your free hand on your front thigh.
  2. Keep your back straight and your core tight.
  3. Keep your arm extended down towards the ground.
  4. Pull the dumbbell towards your chest by driving your elbow to the ceiling.
  5. Keep your elbow close to your body.
  6. Slowly lower the dumbbell toward the floor until you have a full extension at the elbow.
  7. Repeat the desired number of reps.
  8. Switch arms and repeat the same number of repetitions.

4. One Arm Incline Bench Reverse Grip Dumbbell Row

The incline bench reverse grip row adds an additional challenge by increasing the range of motion and placing more emphasis on the upper back muscles.

It helps you achieve a greater range of motion that helps to target the upper back muscles more effectively.

One Arm Incline Bench Reverse Grip Dumbbell Row

How To Do One Arm Reverse Grip Dumbbell Row On Incline Bench

  1. Place a dumbbell on the floor next to the bench.
  2. Adjust the incline bench to a comfortable angle
  3. Position yourself on the incline bench with your chest and stomach resting against the bench and your feet flat on the floor.
  4. Reach down and pick up the dumbbell with your right hand using a reverse grip.
  5. Pull the dumbbell up towards your torso while keeping your elbow close to your body.
  6. Lower the dumbbell back down to the starting position in a controlled manner.
  7. Repeat for the desired number of repetitions and then switch sides and repeat with your left hand.

Common Mistake To Be Avoided While Doing One Arm Dumbbell Row

Performing one arm dumbbell rows with incorrect form can lead to injury and reduced effectiveness of the exercise.

Here are some common mistakes you should avoid when performing one arm dumbbell rows.

1. Using Too Much Weight

The effectiveness of the exercise can be reduced by using too heavy of a weight, which can cause you to use momentum to lift the weight.

You should choose a weight that allows you to perform the exercise with proper form and technique.

2. Rounded Back

Arching or rounding your back can cause strain on your spine.

Keep your back straight and parallel to the ground throughout the movement.

3. Lifting With Your Arm

The primary muscle worked during one arm dumbbell rows is your back, not your arm.

Focus on squeezing your shoulder blades together to lift the weight instead of using your arm to lift it.

4. Not Engaging Your Core

Failing to engage your core muscles can cause your lower back to arch and lead to strain or injury.

Engage your core muscles throughout the exercise to maintain proper form.

5. Allowing Your Elbow To Flare Out

Allowing your elbow to flare out to the side can place strain on your shoulder joint.

Keep your elbow close to your body throughout the movement.

By avoiding these common mistakes and maintaining proper form and technique.

One Arm Dumbbell Row Alternative

It is possible to perform several alternative exercises if you do not have access to dumbbells or if you are looking to change up your routine.

FAQs

How many sets and reps of one arm dumbbell rows should I do?

A good starting point is to perform 3–4 sets of 8–12 reps per arm, using a weight that is challenging but allows for proper form.

However, it’s important to gradually increase the weight and/or reps over time to continue seeing progress and avoiding plateaus.

What weight should I use for one arm dumbbell rows?

Pick the weight that allows you to perform the exercise with proper form and control for 8–12 reps.

If the weight is too light, increase it. If the weight is too heavy, decrease it until you can perform the exercise correctly.

Can one arm dumbbell rows help with back pain?

Yes, one arm dumbbell rows can help alleviate back pain by strengthening the muscles of the upper and lower back.

Stronger back muscles can improve posture and spinal stability, which can help reduce the risk of future back pain.

How often should I do one arm dumbbell rows?

Aim to perform one arm dumbbell rows 1–2 times per week, with at least 2 days of rest between workouts.

But this can vary based on things like recovery time, training intensity, and other exercises in your routine.

Can one arm dumbbell rows be done at home without a gym?

Yes, one arm dumbbell rows can be done at home without a gym. All you need is a dumbbell and a sturdy surface such as a bench, chair, or table to support your body.

It is possible to substitute a dumbbell with a variety of household objects, such as a water jug or backpack filled with heavy items.

What is the difference between one arm dumbbell rows and bent over rows?

  • One-arm dumbbell rows use one arm, while bent-over rows use both arms.
  • One arm dumbbell rows typically require less weight than bent over rows.

Takeaways

It is a great exercise to improve your back, shoulder, and arm strength.

You can also add variety to your workout routine by doing variations of the one arm dumbbell row.

However, with consistent practice and dedication, the one arm dumbbell row can help you achieve a stronger and healthier upper body.

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