One Arm Row

How to do the One Arm Row

While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by your side keeping your palm facing your body. Steadily lift the dumbbell by your side concentrating on your back doing the work rather than your bicep. Every exercise including this one should be kept under control at all times.

Spotter Information:
Spotting can be done by kneeling beside the participant and either lifting the weight itself, or standing and pulling the participants arm up.

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

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Biceps Brachii
  • Arms
  • Dumbbell

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
58.8 lbs10 77.3 lbs

What is a good starting weight?

Based on an average weight lifted of 58.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 29 lbs and aim for 12-15 reps.


Workouts Plans with One Arm Row

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