One-arm dumbbell row
The one-arm dumbbell row trains the lats and mid-back one side at a time, with a long range of motion and a supported torso. In a direct comparison it built the biceps about half as much as curls did, and its back-growth claim rests on activation data and similar rowing programs. Bracing with one hand spares the lower back compared with the barbell row.
What the science says
- Trains the back with a long range of motion Moderate evidence
Fenwick et al. (2009) found one-arm rows challenged the trunk's resistance to twisting, and Saeterbakken et al. (2015) found unilateral rows activated the obliques more and the spinal erectors less than bilateral rows. These are activation findings, so moderate at most.
- It builds the biceps, but less than curls Moderate evidence
Mannarino et al. (2021) trained 10 untrained men with dumbbell rows on one arm and curls on the other for 8 weeks: elbow flexor thickness rose 5.2% with rows versus 11.1% with curls. Strength gains were specific to the exercise trained.
- Equipment matters less than effort Moderate evidence
Haugen et al.'s 2023 meta-analysis found free-weight and machine training produce similar hypertrophy, so the dumbbell row is one good row among several, not a required one.
- Direct back-growth data are missing Limited evidence
We found no trial measuring lat or mid-back size after dumbbell-row training specifically; the growth claim is inferred from other rowing programs.
How to do it
Muscles trained: latissimus dorsi, rhomboids, middle trapezius, rear deltoids, biceps
- Brace one hand and knee on a bench, back flat and roughly parallel to the floor
- Let the dumbbell hang straight down to stretch the lat
- Pull the elbow back toward the hip, not straight up to the ear
- Keep the shoulders square; don't twist the torso to finish
- Lower all the way to a full stretch
How to apply it
Use the dumbbell row as a main or second row, especially if the barbell row bothers your lower back. Work the weaker side first and match reps on the other side.
Who should be careful
For healthy adults the dumbbell row is low-risk; the bench support reduces lower-back load. Avoid rotating the torso to heave heavy weights. Anyone with persistent back or shoulder pain should see a physician or physical therapist.
Frequently asked questions
Does rowing build the biceps enough?
Partly. In Mannarino et al. the dumbbell row grew the elbow flexors 5.2% in 8 weeks versus 11.1% for curls, so add curls if bigger arms are a goal.
Is the dumbbell row better than the barbell row?
Neither is proven better for growth. The dumbbell row is braced, so it loads the lower back less, and it lets you train each side separately.
Where should I pull the dumbbell?
Toward the hip, elbow moving back. Pulling straight up toward the shoulder shifts the work away from the lats.
Scientific references
- Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness
- The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation
- Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise
- Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.