One Arm Dumbbell Row

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

4K
MET 5 Lats RhomboidsTrapsBiceps Dumbbells

One Arm Dumbbell Row is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Rhomboids, Traps, Biceps. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do One Arm Dumbbell Row

How to perform this exercise correctly

1 - Set up on a bench and place a dumbbell on each side.

2 - Place one leg at the far end of the bench, lean your chest forward so your upper body is parallel to the floor, and place one hand at the front end.

Your other arm is straight, holding the dumbbell with a neutral grip.

Nice, you're in the starting position

3 - Keep this position and pull the dumbbell toward you until your elbow reaches as high as possible while squeezing your lat muscles.

4 - Slowly lower it back down until your arm is fully extended.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleLatsSecondary muscleTrapsSecondary muscleBiceps
EquipmentDumbbells

Calorie Calculator

MET 5
Estimated burn
180 kcal

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

Quick Facts: One Arm Dumbbell Row

Type
Dumbbells exercise
Primary muscle
Lats
Secondary muscles
Rhomboids, Traps, Biceps
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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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
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Barbell Bent Over Row

  • Olympic Barbell

FAQ: One Arm Dumbbell Row

What muscles does One Arm Dumbbell Row work?

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

How do you do One Arm Dumbbell Row correctly?

How to perform this exercise correctly 1 - Set up on a bench and place a dumbbell on each side. 2 - Place one leg at the far end of the bench, lean yo

Is One Arm Dumbbell Row good for beginners?

One Arm Dumbbell Row has a MET value of 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?

One Arm Dumbbell Row requires: Dumbbells.

What are the benefits of One Arm Dumbbell Row?

One Arm Dumbbell Row strengthens the Lats, engages the Rhomboids and Traps 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?

Similar exercises to One Arm Dumbbell Row 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 better than Barbell Bent Over Row?

Both One Arm Dumbbell Row and Barbell Bent Over Row target the Lats. One Arm Dumbbell Row 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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