What muscles does a one-arm dumbbell row work?

The one-arm dumbbell row mainly works the lats, traps, with help from the biceps.

How many sets and reps of the one-arm dumbbell row should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

One-arm dumbbell row: how to do it with proper form

Works the lats, traps. Equipment: Dumbbell + bench. Level: intermediate.

Also called: single-arm dumbbell row, one arm row, dumbbell row.

One-arm dumbbell row, start position — Fig. 1 — Start

One-arm dumbbell row, end position — Fig. 2 — End

Step by step

01Flat back, hand and knee on the bench.
02Row the bell to the hip.
03Lower to a full stretch.

Common mistake

Twisting the torso to lift more.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

One-arm dumbbell row FAQ

What muscles does a one-arm dumbbell row work?: The one-arm dumbbell row mainly works the lats, traps, with help from the biceps.
How many sets and reps of the one-arm dumbbell row should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common one-arm dumbbell row mistake?: Twisting the torso to lift more.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.