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How to do the One-Arm Dumbbell Row - Learn Proper One-Arm Dumbbell Row Form
- Step 1: With a dumbbell on each side of a flat bench, place your right hand and your right knee on the flat bench.
- Step 2: With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand, palm facing towards you.
- Step 3: Exhaling, bring the dumbbell straight up to your chest by bending the elbow back to a 90 degree angle.
- Step 4: Inhaling, lower the dumbbell until your arm is straight down and your elbow has only a slight bend.
- Step 5: Repeat for a full set of repetitions and then switch sides.
One-Arm Dumbbell Row Variations and One-Arm Dumbbell Row Alternatives
- Variation 1: Use a high pulley for the dumbbell row instead of dumbbells.
- Variation 2: Use a low pulley for the dumbbell row instead of dumbbells.
- Variation 3: Place dumbbell on the floor for 1 second in between every rep and pick up the dumbbell from a dead stop each rep.
One-Arm Dumbbell Row Tips
- Tip 1: Focus on using your back muscles for this exercise, not your arms.
- Tip 2: Keep your elbows tucked in and not flared out.
- Tip 3: Keep your back straight with a natural arch. Neck should be in line with your spine.
One-Arm Dumbbell Row Records and One-Arm Dumbbell Row Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 514 | 31 |
| Average weight for this exercise: | 54 pounds | 30 pounds |
| # of workout plans that include this exercise: | 67 | 67 |
| Popularity Rank (based on number of workouts): | 24 | 24 |
Your One-Arm Dumbbell Row Records and One-Arm Dumbbell Row Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
One Arm Dumbbell Row Chart - Average One Arm Dumbbell Row Weight Lifted
One-Arm Dumbbell Row - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
30 Degree Lat Pulldown | Lats | Intermediate |
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Bent-Arm Dumbbell Pullover | Lats | Intermediate |
 |
Bent-Arm EZ-Bar Pullover | Lats | Intermediate |
 |
Bent-Over Dumbbell Row | Lats | Intermediate |
 |
Cable Incline Pullover | Lats | Intermediate |
One Arm Dumbbell Row Workout Programs (Workout Plans that use the One-Arm Dumbbell Row)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Arnold Schwarzenegger Workout Plan | Expert |
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Spartacus Workout Plan | Intermediate |
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5x5 Workout Plan | Intermediate |
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Bodybuilding Workout Plan | Intermediate |
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Ronnie Coleman Workout Plan | Expert |
One Arm Dumbbell Row Muscles Worked
One Arm Dumbbell Row Equipment
| Name |
|---|
| Dumbbells |
| Flat Bench |
One Arm Dumbbell Row Training Details
The one-arm dumbbell row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the traps, shoulders, biceps, forearms, triceps, and middle back.
The only one-arm dumbbell row equipment that you really need is the following: dumbbells and flat bench. There are however many different one-arm dumbbell row variations that you can try out that may require different types of one-arm dumbbell row equipment or maye even require no equipment at all.
Learning proper one-arm dumbbell row form is easy with the step by step one-arm dumbbell row instructions, one-arm dumbbell row tips, and the instructional one-arm dumbbell row technique video on this page. The one-arm dumbbell row is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the one-arm dumbbell row video, learn how to do the one-arm dumbbell row, and then be sure and browse through the one-arm dumbbell row workouts on our workout plans page!
One Arm Dumbbell Row Sports
One Arm Dumbbell Row Force Type: Pull
One Arm Dumbbell Row Mechanics Type: Compound
One Arm Dumbbell Row Other Names: One Arm Dumbbell Rows, One-Arm Dumbbell Rows, single arm dumbbell rows, 1-arm dumbbell rows, single-arm dumbbell rows, 1 arm dumbbell rows,
