Dumbbell One Arm Bent Over Row
Description
The one-arm (single-arm) dumbbell bent over row is a horizontal pulling exercise where you brace one knee and hand on a bench while rowing a dumbbell with the opposite arm. The bench-supported position eliminates lower-back demand and allows you to row heavier dumbbells with strict form. It is one of the best back-thickness exercises and a powerful tool for correcting left-right strength imbalances.
Muscle Group
Equipment Required
Dumbbell One Arm Bent Over Row Instructions
- Place a dumbbell on the floor next to a flat bench.
- Brace your right knee and right hand on the bench, with your left foot planted on the floor for balance. Your back should be roughly parallel to the floor.
- Reach down with your left hand and grip the dumbbell with a neutral grip (palm facing the bench).
- Brace your core and lock your back in a flat, neutral position.
- Row the dumbbell up by driving your elbow up and back toward your hip. Keep your elbow tracking close to your body.
- Pull the dumbbell until it touches your lower ribs or hip. Squeeze your shoulder blade in toward your spine at the top.
- Lower the dumbbell under control back down until your arm is fully extended. Feel the stretch in your lat.
- Complete all reps on the left side, then switch and repeat on the right side.
Dumbbell One Arm Bent Over Row Form & Visual
Dumbbell One Arm Bent Over Row Benefits
- Allows heavy loading of the back with strict form
- Exposes and corrects left-right back strength imbalances
- Eliminates lower-back demand thanks to the bench-supported position
- Long range of motion stretches and contracts the lat fully
- Trains core anti-rotation through the asymmetric loading
- Excellent back-thickness builder
Dumbbell One Arm Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii and brachialis
- Forearms and grip
- Core (anti-rotation stabilizer)
Dumbbell One Arm Bent Over Row Variations & Alternatives
- Dumbbell Bent Over Row (two-arm)
- Dumbbell Renegade Row
- Dumbbell Incline Row
- Meadows Row (landmine variation)
- Kroc Row (high-rep, momentum-allowed)
- Underhand-Grip One-Arm Dumbbell Row
- Pause One-Arm Dumbbell Row
- Tempo One-Arm Dumbbell Row
