How to Do the One-Arm Dumbbell Row: Form, Starting Weight, Sets
The One-Arm Dumbbell Row is a dumbbell exercise that mainly works your back. Beginners start with 3 sets of 8–12 reps and add 2 kg once every set hits the target.
Form in 3 steps
- Place one hand and one knee on a bench. Keep your back flat and hold a dumbbell in your other hand.
- Breathe out and pull your elbow back toward your hip, bringing the dumbbell up near your side.
- Keep the stretch in your back as you breathe in, and lower slowly until your arm is almost straight.
Common mistakes
- Twisting your torso to lift: momentum does the work instead of your back. Keep your shoulders and hips level with the floor.
- Pulling the dumbbell straight up toward your shoulder: only your arm and shoulder work. Drive your elbow toward your hip.
- Rounding your lower back: this strains it. Open your chest slightly and keep your back flat.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 14kg |
| 60 kg woman, beginner | 8kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the One-Arm Dumbbell Row to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the One-Arm Dumbbell Row?
DailyFit starts beginners at about 20% of body weight (65% of that for women). That is about 14 kg for a 70 kg man and 8 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
What if I don't have a bench?
Resting your hand on a chair or a sturdy box works fine. If there's nothing to lean on, bend your knees slightly, hinge forward, and row the same way. Keep your back flat either way.
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