Exercises › Back › Dumbbell row
Exercise · Lats, upper back

One-arm dumbbell row

The one-arm dumbbell row is the friendliest way to build your back. The bench supports your torso, so your lower back can relax, and working one side at a time lets you pull through a long range and fix imbalances.

By GymAdapt·Updated October 16, 2026·5 min read ◦ Demo filmed for the GymAdapt app

Short answer

Put one knee and hand on a bench, back flat. Hold the dumbbell in the other hand with a straight arm, then pull it toward your hip, keeping the elbow close to your side. Lower it slowly. 3 sets of 8 to 12 reps each side.

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The same demo you get in the GymAdapt app for this exercise.

Main musclesLats, upper back
Also worksRear delts, biceps
EquipmentDumbbell, flat bench
LevelBeginner

How to do it

1
Set up on the bench. Same-side knee and hand on the bench, other foot on the floor, back flat and roughly parallel to the floor.
2
Let the arm hang. Dumbbell straight below the shoulder, palm facing in.
3
Pull toward your hip. Drive the elbow back and up, keeping it close to your side.
4
Squeeze. Pause briefly with the dumbbell by your hip and your shoulder blade pulled back.
5
Lower all the way. Let the arm straighten and the shoulder blade stretch forward a little before the next rep.

What it should feel like

The lat (side of your back) and the muscles around the shoulder blade working. The biceps help, but you should feel it mostly in your back.

Common mistakes

Variations

Barbell bent-over row

Both arms at once and heavier loading.

Chest-supported T-bar row

Another supported row that lets you go heavy.

Chin-up

Add a vertical pull for complete back training.

Sets, reps and programming

GoalSets × repsEffortRest
Muscle3–4 × 8–121–3 reps in reserve90–120 s
Strength3–5 × 4–82–3 reps in reserve2–3 min
Learning it2–3 × 10–12, lightSmooth reps, 2–3 s down60–90 s

Start with your weaker side and match the reps on the stronger side. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.

Questions people ask

What does the one-arm dumbbell row work?

Mainly the lats and upper back, with the rear delts and biceps helping.

Should I pull to my chest or hip?

Toward the hip, with the elbow close to your side, to work the lats.

Can I do dumbbell rows without a bench?

Yes. Brace one hand on a sturdy chair or rack and hinge forward with a flat back.

How many sets and reps for dumbbell rows?

3 sets of 8 to 12 reps per side.

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Related

Barbell bent-over row →Chest-supported T-bar row →Chin-up →All exercises →
About this page. General training information, not medical advice. If an exercise causes sharp or lasting pain, stop and get it checked. GymAdapt is our app.