One-Arm Dumbbell Row
- Primary musclesMiddle Back
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "One-Arm Dumbbell Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand beside a flat bench with a dumbbell on the floor. Rest one knee and the same-side hand on the bench so your back is flat and roughly parallel to the floor.
Reach down with your free hand and pick up the dumbbell with a neutral grip, palm facing the bench. Let the arm hang straight below your shoulder.
Exhale and drive your elbow up and back, keeping your forearm close to your side. Think of pulling with the elbow rather than the hand.
Squeeze your back muscles for a beat when the dumbbell reaches your ribs, with your torso staying still.
Inhale and lower the dumbbell under control until the arm is straight again. Repeat for the planned reps, then switch sides.
If your torso twists to help the lift, the weight is too heavy. Lower the load and keep your shoulders level.
The same pattern works on a low or high cable pulley when you want constant tension through the whole range.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.