The one-arm dumbbell row is a single-side back exercise where you brace a hand and knee on a bench and row a dumbbell from a full hang up to your hip. It builds the lats and mid-back one side at a time, with your spine supported the whole way.
The one-arm dumbbell row is a compound pull that trains the lats and mid-back, with the rear deltoid and biceps assisting. You brace one hand and knee on a flat bench, let the working arm hang, and pull the dumbbell up toward your hip while keeping your back flat. Because the bench supports your torso, the lower back stays out of it and you can focus on rowing each side through a long range — great for building the back and evening out left–right differences.
The dumbbell row is a compound lift, so it trains several muscles at once. The lats and mid-back do most of the pulling, assisted by the rear shoulder and biceps, while bracing on the bench keeps the lower back and core out of the effort.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Latissimus dorsi | Drives the elbow back and down to pull the dumbbell to the hip |
| Assisting | Rhomboids, mid-trapezius | Retract the shoulder blade at the top of the row |
| Assisting | Rear delt, biceps | Help draw the elbow back and bend the arm |
| Stabilizers | Core, forearms | Keep the torso square and hold the dumbbell |
Step-by-step form for the one-arm dumbbell row. If you're new, start light so you can keep your back flat and avoid twisting.
If you want to train the same pull with a different emphasis or equipment, these are the common swaps:
The one-arm dumbbell row fits any pull, back or upper-body day. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Muscle size | 3–4 × 8–12 / side | Moderate load, full stretch and squeeze, train close to failure on the last set |
| Strength | 3–4 × 6–8 / side | Heavier dumbbell, strict form, leave a rep or two in reserve |
| Frequency | 1–2× / week | Progress by adding a rep or the next dumbbell size when you hit the top of the range |
Pair the dumbbell row with the barbell row for heavier bilateral pulling, or the seated cable row for constant tension. A structured plan like Push Pull Legs gives it a natural home.
Log every dumbbell row set — weight, reps, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your back climb over the weeks. You can add warm-up sets, supersets and rest-timer holds, then drop the row into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It works the lats (latissimus dorsi) and mid-back muscles like the rhomboids and mid-trapezius, with the rear deltoid and biceps assisting. Bracing on the bench takes the lower back out of the equation.
Yes. Bracing a hand and knee on the bench supports the spine and makes it easier to learn than a bent-over barbell row, so it's a good beginner-friendly way to build the back one side at a time.
Rowing toward the hip with the elbow tucked biases the lats; rowing higher toward the chest with the elbow flared shifts work to the upper back. Rowing to the hip is the most common cue for this lift.
Both build the back. The one-arm dumbbell row trains each side independently with a supported spine and a longer range; the barbell row loads both sides at once and lets you use more total weight. Many lifters use both.
For size, about 8–12 reps per side; for strength, about 6–8. Most lifters do 3–4 working sets per side, once or twice per week.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.