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All exercises

Dumbbell one arm bent-over row

Beginner

Dumbbell one arm bent-over row is a compound dumbbell exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. 3Let the dumbbell hang straight down towards the floor, with your arm fully extended.
  4. 4Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  5. 5Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • One arm towel rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Inverted row bent kneesBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Barbell one arm bent over rowBarbell
  • Dumbbell bent over rowDumbbell

Easier variations

  • Inverted row bent kneesBodyweight
  • Inverted rowBodyweight
  • Inverted row on benchBodyweight

Harder variations

  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
Logged today · 2 min restDumbbell one arm bent-over row

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