Exercise · horizontal pull
One-arm dumbbell row
One-arm dumbbell row is a beginner-friendly horizontal pull movement that trains lats, upper_back, biceps, done with dumbbells or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 1-1-2.
The most common mistake is rotating the torso and yanking the weight. If dumbbells or a bench or the movement itself doesn't suit you, Seated band row or Seated cable row or Chest-supported dumbbell row cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hand and knee on the bench, back flat | एक हाथ और घुटना बेंच पर, पीठ सीधी रखो |
| 2 | Pull the dumbbell to the hip, elbow close | डम्बल कूल्हे की तरफ खींचो, कोहनी शरीर के पास रखो |
| 3 | Lower fully; do not twist the torso | पूरा नीचे, धड़ मत घुमाओ |
Equipment & who it fits
Needs dumbbells or a bench, rated beginner. Search "one arm dumbbell row form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does One-arm dumbbell row work?
- One-arm dumbbell row primarily trains lats, upper_back, biceps, using a horizontal pull pattern with dumbbells or a bench.
- What's the most common mistake with One-arm dumbbell row?
- Rotating the torso and yanking the weight
- What can I do instead of One-arm dumbbell row?
- The closest substitutes in this database are band row, seated cable row, dumbbell chest supported row, which train the same pattern with different equipment.