Exercises / Dumbbells
How to do a one-arm dumbbell row
Back work with support, so your lower back can relax.
Setup
- One hand and knee on a bench, or one hand on the bench and both feet down.
- Back flat like a table.
How to do it
- Pull the dumbbell up toward your hip.
- Elbow goes back and up, close to your body.
- Lower all the way until your arm is straight.
Common mistakes
- Twisting your body to lift it.
- Pulling to your shoulder instead of your hip.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 10 each arm |
| Rest | 60 seconds |
| Starting weight | Start with 10–12 kg. |
| Muscles | Back, Biceps |
| Equipment | Dumbbells |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the one-arm dumbbell row work?
The one-arm dumbbell row mainly works your back, biceps. Back work with support, so your lower back can relax.
How many reps should a beginner do?
Start with 3 sets of 10 reps each arm, resting about 60 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the one-arm dumbbell row?
Start with 10–12 kg.
What are the most common one-arm dumbbell row mistakes?
Twisting your body to lift it. Pulling to your shoulder instead of your hip. Fix them by slowing down and using a lighter weight first.
Can an app check my one-arm dumbbell row form?
Yes. Musclo's live form check watches your one-arm dumbbell row through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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