One Arm Dumbbell Row – Rotation

Learn how to do One Arm Dumbbell Row – Rotation with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats TrapsRhomboidsBiceps Dumbbells

One Arm Dumbbell Row – Rotation is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Traps, Rhomboids, Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do One Arm Dumbbell Row – Rotation

A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist.


Instructions:


  • Place one knee and hand on a flat bench, holding a dumbbell in the opposite hand with a neutral grip.

  • Keep your back straight and core engaged.

  • Pull the dumbbell upward while simultaneously rotating your torso toward the working side.

  • Squeeze your back muscles at the top of the movement.

  • Lower the dumbbell slowly and return your torso to the starting position.


Common mistakes:


  • Twisting the torso excessively or using momentum.

  • Rounding the back during the movement.

  • Letting the dumbbell drop without control.

  • Shrugging the shoulders instead of pulling with the back.

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Muscles & equipment

Primary muscleLatsSecondary muscleTrapsSecondary muscleBiceps
EquipmentDumbbells

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One Arm Dumbbell Row – Rotation

Type
Dumbbells exercise
Primary muscle
Lats
Secondary muscles
Traps, Rhomboids, Biceps
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: One Arm Dumbbell Row – Rotation

What muscles does One Arm Dumbbell Row – Rotation work?

One Arm Dumbbell Row – Rotation primarily targets the Lats, with secondary engagement of the Traps, Rhomboids, Biceps.

How do you do One Arm Dumbbell Row – Rotation correctly?

A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist. Instructions: Place one knee and hand...

Is One Arm Dumbbell Row – Rotation good for beginners?

One Arm Dumbbell Row – Rotation has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Dumbbell Row – Rotation?

One Arm Dumbbell Row – Rotation requires: Dumbbells.

What are the benefits of One Arm Dumbbell Row – Rotation?

One Arm Dumbbell Row – Rotation strengthens the Lats, engages the Traps and Rhomboids and Biceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Dumbbell Row – Rotation?

Similar exercises to One Arm Dumbbell Row – Rotation include Barbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Dumbbell Row – Rotation better than Barbell Bent Over Row?

Both One Arm Dumbbell Row – Rotation and Barbell Bent Over Row target the Lats. One Arm Dumbbell Row – Rotation uses Dumbbells, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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