Setup and loading
Dumbbell hanging under your shoulder.
How to do the one-arm dumbbell row step by step
- Place one knee and one hand on the bench with your back parallel to the floor.
- Pull the dumbbell toward your hip.
- Lower until your arm is straight.
Form cues
- Elbow close to your body
- Flat back
Common mistakes
- Rotating your torso
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Sets and reps for your goal
Hypertrophy
3-4 x 8-12 · rest 60-90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
Alternating Renegade Row
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Landmine T-Bar Row
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Bent-Over Dumbbell Row
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Bodyweight Bar Row
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Seated Cable Row
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Band Pull-Apart
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Chest-Supported Incline Dumbbell Row
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Inverted Row
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