Back Dumbbell Row

How to do the Back Dumbbell Row

Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping your elbow tight as possible into your body. Slowly bring the weight back down to the starting position.

One Arm Dumbbell Row On Exercise Ball Spotter Information:

Kneel beside the exerciser focusing on their balance and try to encourage the participant.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Biceps Brachii
  • Dumbbells
  • Exercise Ball
  • Swiss Ball
  • Rhomboids

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
38.6 lbs11.9 57.3 lbs

What is a good starting weight?

Based on an average weight lifted of 38.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 19 lbs and aim for 12-15 reps.


Workouts Plans with Back Dumbbell Row

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Muscular Definition Beginner
Sport Specific Advanced
Strength Intermediate
Muscular Definition Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.