Which muscles does the one arm row (dumbbell) work?

The one arm row (dumbbell) mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the one arm row (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

One Arm Row (Dumbbell): how to do it and muscles worked

The one arm row (dumbbell) mainly works your lats and back, with help from your biceps. You need dumbbells.

Muscles worked

Main

Helping

Biceps

How to do the one arm row (dumbbell)

1
Place one hand and the same-side knee on a flat bench, holding a dumbbell in the other hand with your arm straight. Keep your back flat and parallel to the floor.
2
Pull the dumbbell up toward your hip, driving your elbow past your torso and squeezing your back. Lower with control until your arm is straight.
3
Breathe out as you row and in as you lower, about two seconds down. Do all reps on one side, then switch.

Form tip: Keep your shoulders square and do not twist your torso to lift the weight.

Common questions

Which muscles does the one arm row (dumbbell) work?: The one arm row (dumbbell) mainly works your lats and back. It also involves your biceps.
What equipment do I need for the one arm row (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the one arm row (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.