Dumbbell One Arm Bent-over Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body part
- Back
- Type
- Strength
The dumbbell one arm bent-over row is a unilateral back-building exercise that targets the lats (latissimus dorsi), teres major and minor, and the mid and lower trapezius, with the rear deltoid, brachialis, and brachioradialis assisting the pull. Working one side at a time, it lets you brace on a bench to load each lat fully and even out left-to-right strength imbalances.
How to do the Dumbbell One Arm Bent-over Row
- 1Set a dumbbell on the floor beside a flat bench. Place your near knee and same-side hand on the bench so your torso is roughly parallel to the floor.
- 2Plant your other foot on the floor and reach down to grip the dumbbell with a neutral (palm-facing-in) grip, letting your arm hang straight below your shoulder.
- 3Brace your core and set a flat back with a slight natural arch, keeping your shoulders square to the floor.
- 4Pull the dumbbell up toward your hip, leading with your elbow and driving it back past your torso rather than out to the side.
- 5Squeeze your shoulder blade toward your spine at the top, keeping your elbow close to your body.
- 6Lower the dumbbell under control until your arm is fully extended and your shoulder stretches forward slightly.
- 7Complete your reps on this side, then switch your stance and grip to row with the other arm.
Form tips
- Keep your spine neutral and your hips level throughout — avoid twisting your torso to heave the weight up.
- Drive your elbow back and slightly toward your hip to bias the lats rather than the rear delts and biceps.
- Pause briefly at the top of each rep to feel your back muscles contract before lowering with control.
- Use the supporting hand and knee for balance only, not to push your torso up and assist the pull.
Common mistakes
- Rotating the torso to swing the dumbbell up, which turns a back exercise into momentum and removes tension from the lats.
- Rounding the lower back, which shifts load onto the spine and raises injury risk under heavier weight.
- Pulling with a flared elbow out to the side, which recruits the rear delt and trap more than the targeted lats.
- Shrugging the shoulder toward the ear at the top instead of driving the elbow back, which loses the mid-back squeeze.
Frequently asked questions
What muscles does the dumbbell one arm bent-over row work?
It primarily targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the mid and lower trapezius. The rear deltoid, brachialis, brachioradialis, and lower chest fibers assist as synergists.
Should I use a bench for the one arm dumbbell row?
Bracing your knee and hand on a flat bench supports your spine and lets you focus on rowing one lat at a time. You can also row from a standing hinge with your free hand on your thigh, but the bench gives a more stable base.
Is the one arm dumbbell row good for beginners?
Yes. The bench support makes it easier to keep a flat back than a barbell row, and training one side at a time helps beginners build even left-to-right strength and a strong mind-muscle connection.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps per arm is a solid range. Match the reps on both sides and pick a weight you can control without twisting your torso.
