Exercise guide · Beginner · Compound

Dumbbell One Arm Bent-over Row: How to Do It & Muscles Worked

The dumbbell one arm bent-over row is a unilateral strength exercise targeting the upper back, with secondary emphasis on the biceps and forearms. It involves hinging at the hips and pulling a dumbbell towards the chest while maintaining a stable, neutral spine.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell one arm bent-over row
Front view: muscles worked by the dumbbell one arm bent-over row. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the dumbbell one arm bent-over row. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the dumbbell one arm bent-over row

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Step 3: Let the dumbbell hang straight down towards the floor, with your arm fully extended.
  4. Step 4: Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm bent-over row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell One Arm Bent-over Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.