What the one-arm row trains, and why the bench matters
With one hand and one knee on a bench, you have three points of contact holding your spine in place, so your lower back is not the first thing to give out, as it can be on a barbell row. That support lets you put real effort into one side of your back at a time. And because the dumbbell travels beside your torso rather than into it, the elbow can finish further back than on most two-handed rows, which brings the lats strongly into the pull alongside the upper back.
It suits beginners learning to feel their back working, lifters who want a heavy row without loading a hinge, and anyone with a clear difference between sides, since each arm has to do its own share. It needs only a dumbbell and a flat bench, so it slots into a crowded session easily. Most back training plans use it as the horizontal pull on a day that also has a vertical one, such as the lat pulldown.
Setting up on the bench
- Stand beside a flat bench with the dumbbell on the floor next to it, roughly below where your working shoulder will be.
- For a right-arm row, put your left knee on the bench and your left hand flat on it, directly under your shoulder. Your right foot stays on the floor, a little back and out to the side, knee softly bent.
- Square up: back flat and close to parallel with the floor, hips level, shoulders level, and your neck long, with your eyes on the bench just ahead of your hand.
- Pick up the dumbbell with your palm facing the bench and let the arm hang straight below your shoulder.
- Choose a dumbbell you can row ten to twelve times without twisting your torso open to get it up. Most people's first pick is too heavy, and the hips end up doing the rowing.
Pulling each rep
- At the bottom, let the working shoulder sink a little towards the floor so the back starts on a stretch.
- Drive the elbow up and back towards your hip pocket, so the dumbbell travels in a slight arc close to your side.
- Finish with the elbow just past your torso and the shoulder blade drawn in towards your spine, chest still facing the bench.
- Lower over about two seconds until the arm is straight and the shoulder has sunk again.
- Do all your reps on one side, then switch. Start with your weaker side and match its reps on the stronger one.
Picture a tray of drinks balanced across your lower back. If it would tip as you pull, your torso is rotating to help and the dumbbell is too heavy. Exhale as the weight comes up and inhale as it goes down, with your supporting hand pressing into the bench throughout.
Common mistakes, and how to fix them
| Mistake | What it looks like | The fix |
|---|---|---|
| Twisting to lift | The torso rolls open at the top and the chest turns towards the wall | Use a lighter dumbbell and keep both shoulders level, chest to the bench |
| Rowing to the armpit | The upper arm goes straight up and the elbow flares away from the body | Aim the elbow at your hip and keep the dumbbell close to your side |
| Sagging through the support arm | The supporting shoulder collapses and the back rounds | Press the bench away with your supporting hand and keep the back flat |
| Shrugging | The working shoulder rises towards the ear as you pull | Draw the shoulder blade back and down before the elbow moves |
| Half reps | The dumbbell stops halfway down and the arm never straightens | Lower until the arm is long and the shoulder has sunk, every rep |
Kroc rows, tripod rows and chest-supported rows
Each of these keeps the single-arm pull but changes how much support you get and how strict the rep is. Match the version to your experience and to the equipment you can get to.
Kroc row
Named after the powerlifter Matt Kroczaleski: a heavy, high-rep version, often fifteen reps or more, with a little deliberate body movement and lifting straps to take grip out of it. It is a tool for experienced lifters who already row strictly. If you are still learning the movement, stay with the strict version.
Bench-supported or standing (tripod) row?
The tripod row has no bench. You stand in a split stance, hinge forward and rest your other hand on a dumbbell rack, a box or your front thigh. Your trunk and hamstrings now hold the position, so it is a little harder to keep still, but it works when every bench is taken. The bench version is the stricter of the two and easier to load heavily.
Chest-supported dumbbell row
Lie face down on an incline bench with a dumbbell in each hand and row both together. The bench takes your lower back out of it entirely, which suits days when it is tired. It needs an adjustable bench, so check what is available before you plan it.
If the dumbbells or benches are all busy, a single-arm seated cable row with one handle gives you the same one-side-at-a-time work, and the bent-over row with a barbell loads both arms at once.
Sets, reps and moving up a dumbbell
| Goal | Sets × reps | How hard |
|---|---|---|
| Learning the pattern | 2–3 × 10 each side | Finish with three good reps left on each arm |
| Building the back | 3–4 × 8–12 each side | Stop one or two reps before you would have to twist |
| Heavier single-arm work | 3–4 × 6–8 each side | A heavier dumbbell, torso still square to the bench |
Because one arm rests while the other works, about a minute after both sides is usually enough before the next set.
Dumbbells go up in fixed steps, and the jump to the next one is a big change for a single arm. Bridge it with reps: once you reach the top of your range on every set, move up a dumbbell and start again at the bottom of the range. For longer strength-focused breaks, the rest-between-sets calculator gives a starting point.
Dumbbell rows at RPM
RPM's floor photos show a dumbbell rack in the functional area and flat benches beside the cable towers on the main training floor, which is all this row needs. An adjustable bench for chest-supported rows is not shown, so ask the team on a free guided tour. If you want a coach to watch your first sets and pick your dumbbell, book personal training, or a female personal trainer if you prefer.
Questions, answered.
What muscles does the dumbbell row work?
Mainly the lats and the upper back. The biceps and rear shoulders assist, and your trunk works to stop your body rotating.
Dumbbell row or barbell row?
They suit different jobs. The dumbbell row supports your torso, trains one side at a time and lets the elbow travel further back. The barbell row loads both sides together and trains your hinge as well. Many programmes use one as the main row and the other as a variation.
What can I do instead of a dumbbell row without a bench?
The tripod row above, with your other hand on a rack or on your thigh. At the gym, a single-arm row from a low cable pulley is another option.
Is the dumbbell row the same as a lat pulldown?
No. The row pulls horizontally towards your hip, while the pulldown brings a bar down from overhead. They train overlapping muscles from different angles, which is why most back sessions include one of each.
Can I do dumbbell rows at home?
Yes, with one dumbbell and a sturdy surface at about knee height, such as a firm bench or step. With nothing to lean on, the tripod version works with your hand on your thigh.