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

This exercise primarily targets your back muscles, especially the latissimus dorsi. It also works the biceps and shoulders as secondary movers, helping build pulling strength and upper body stability.

What equipment do I need for the Dumbbell One-Arm Bent-Over Row, and can I use alternatives?

You’ll need a dumbbell and a stable bench to support your knee and hand. If you don’t have a bench, you can use a sturdy chair, a low table, or perform the movement without support by hinging at the hips.

Is the Dumbbell One-Arm Bent-Over Row suitable for beginners?

Yes, beginners can safely perform this exercise if they start with light weights and focus on proper form. Keeping the back flat and moving through a controlled range of motion will help prevent injury.

What are common mistakes to avoid when doing the Dumbbell One-Arm Bent-Over Row?

A common error is rounding the back, which can strain your spine. Avoid jerking the weight or letting your shoulders roll forward; instead, keep your core tight and pull with your back muscles, not just your arms.

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

For general strength and muscle building, aim for 3–4 sets of 8–12 reps per side. Beginners might start with 2–3 sets of 10 reps focusing on controlled movements before increasing the load.

What safety tips should I follow for the Dumbbell One-Arm Bent-Over Row?

Maintain a straight, neutral spine throughout the exercise to protect your lower back. Choose a weight you can control, and always engage your core to provide stability during the lift.

Are there variations of the Dumbbell One-Arm Bent-Over Row to make it harder or easier?

To make it easier, use lighter weights or reduce your range of motion until you build strength. To challenge yourself, slow down the lowering phase, use heavier dumbbells, or try performing the movement without bench support for added core engagement.

Dumbbell One-Arm Bent-Over Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Place one knee and hand on a bench with your back flat, holding a dumbbell in the opposite hand extended toward the floor. Pull the dumbbell up toward your torso, keeping your elbow close to your body and squeezing your shoulder blade at the top. Lower the weight with control and repeat, then switch sides.

Step-by-Step Instructions

Begin by placing your right knee and right hand on a flat bench for support. Your torso should be parallel to the bench and your back straight.
Hold a dumbbell in your left hand with your arm fully extended towards the floor. Keep your palm facing your torso.
Engage your core and pull the dumbbell upwards towards your torso by bending your elbow. Keep your arm close to your body throughout the movement.
Squeeze your shoulder blade at the top of the movement and hold for a brief moment.
Slowly lower the dumbbell back to the starting position with control.
Repeat for the desired number of repetitions, then switch sides and repeat the exercise with your left knee and hand on the bench, and the dumbbell in your right hand.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Dumbbell Reverse Grip Incline Bench One Arm Row

Back

Bench • Dumbbell

Barbell One-Arm Bent-Over Row

Back

Barbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the Dumbbell One-Arm Bent-Over Row work?: This exercise primarily targets your back muscles, especially the latissimus dorsi. It also works the biceps and shoulders as secondary movers, helping build pulling strength and upper body stability.
What equipment do I need for the Dumbbell One-Arm Bent-Over Row, and can I use alternatives?: You’ll need a dumbbell and a stable bench to support your knee and hand. If you don’t have a bench, you can use a sturdy chair, a low table, or perform the movement without support by hinging at the hips.
Is the Dumbbell One-Arm Bent-Over Row suitable for beginners?: Yes, beginners can safely perform this exercise if they start with light weights and focus on proper form. Keeping the back flat and moving through a controlled range of motion will help prevent injury.
What are common mistakes to avoid when doing the Dumbbell One-Arm Bent-Over Row?: A common error is rounding the back, which can strain your spine. Avoid jerking the weight or letting your shoulders roll forward; instead, keep your core tight and pull with your back muscles, not just your arms.
How many sets and reps should I do for the Dumbbell One-Arm Bent-Over Row?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps per side. Beginners might start with 2–3 sets of 10 reps focusing on controlled movements before increasing the load.
What safety tips should I follow for the Dumbbell One-Arm Bent-Over Row?: Maintain a straight, neutral spine throughout the exercise to protect your lower back. Choose a weight you can control, and always engage your core to provide stability during the lift.
Are there variations of the Dumbbell One-Arm Bent-Over Row to make it harder or easier?: To make it easier, use lighter weights or reduce your range of motion until you build strength. To challenge yourself, slow down the lowering phase, use heavier dumbbells, or try performing the movement without bench support for added core engagement.