Exercise library · Back
One-Arm Dumbbell Row.
Unilateral row that isolates lats and balances strength.
Also known as: Single-Arm DB Row, DB Row, Bent-Over DB Row, Kneeling DB Row, Renegade Row (single)
BeginnerDumbbells
The numbers
Sets
2–3
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Place one knee and hand on bench
- Step 02
Hold dumbbell in opposite hand
- Step 03
Row dumbbell toward hip
- Step 04
Squeeze back at top
- Step 05
Lower under control
- Step 06
Switch sides after set
What separates good from great
Pro cues.
Don't rotate torso
Focus on pulling with back, not arm
Keep elbow tucked
Common questions
Questions, answered.
- What is the One-Arm Dumbbell Row?
- Unilateral row that isolates lats and balances strength.
- What muscles does the One-Arm Dumbbell Row work?
- The One-Arm Dumbbell Row primarily works your lats, rhomboids and rear delts. It also recruits your biceps, forearms and core as secondary movers.
- What equipment do I need for the One-Arm Dumbbell Row?
- You need dumbbells to perform the One-Arm Dumbbell Row.
- How many sets and reps should I do for the One-Arm Dumbbell Row?
- A typical prescription for the One-Arm Dumbbell Row is 2–3 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the One-Arm Dumbbell Row good for beginners?
- Yes. The One-Arm Dumbbell Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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