How to do the Dumbbell One Arm Bent-over Row
Dumbbell One Arm Bent-over Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Dumbbell One Arm Bent-over Row demonstration · © GymiaFit
Dumbbell One Arm Bent-over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell One Arm Bent-over Row step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- 3Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- 4Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Dumbbell One Arm Bent-over Row — questions
What muscles does the Dumbbell One Arm Bent-over Row work?
The Dumbbell One Arm Bent-over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Dumbbell One Arm Bent-over Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Bent-over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell One Arm Bent-over Row?
Dumbbell Bent Over Row, Dumbbell Incline Row, Dumbbell Palm Rotational Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Bent-over Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.