One Arm Dumbbell Row

One Arm Dumbbell Row: The single-arm dumbbell is a back muscle and strength-building exercise. The back is a muscle group that requires a wide range of exercises.So, experiment with a few different points and hand positions to boost back muscle development. Rows are an important example of development because they help with muscle development and strength. So, practice until you find a paddling form that you like.
One arm Dumbbell row

One arm dumbbell row overview

A one-arm dumbbell row is a form of the standard dumbbell row that focuses on developing back muscles and strength.
There needs to be a lot of variety when working the back muscles. If you want your back muscles to expand as quickly as possible, you should try a variety of angles and hand placements.
Training rows is crucial for achieving a healthy balance of muscular growth and strength since they are a foundational movement pattern. You should try different kinds of rowing until you discover one you like.
The one-arm dumbbell row is an excellent choice for strengthening your back, shoulders, arms, and even your entire body.

Exercise Description

One-Arm Dumbbell Row:

Main Target Muscles Upper Back
Secondary Target Muscles Abs, Biceps, Lats, Shoulders
Workout Type Strength
Gym Gear Dumbbell
Fitness Level Beginner
Compound/Isolated Compound
Power Move Pull

What exactly is a one-arm dumbbell row?

The one-arm dumbbell row, commonly known as the dumbbell row or the one-arm DB row, is a traditional upper-body workout. It is a unilateral workout in which you train only one section of your body at a time. The single-arm dumbbell row is so successful that it has been endorsed by bodybuilding legends like Arnold Schwarzenegger.

How to perform the one-arm dumbbell row correctly

Holding a dumbbell in your right hand, prop up your supporting hand on a bench or stability ball in front of you. Step your right leg back, keeping it straight, and gently bend your left leg. Lean forward with your chest, keeping your back flat.

  • Raise your elbow and bring the dumbbell up to your ribs.
  • Repeat with your other arm.
  • Perform the same number of reps on each side.
  • How to Simplify the One-Arm Dumbbell Row
  • Make use of a lighter weight.
  • Reduce the amount of stress on your core by completing a chest-supported row, in which you lie on an inclined bench with your chest on it and your legs supported behind you. Holding a dumbbell in each hand, dangle your arms down the edges of the bench and row one side at a time.

How to increase the difficulty of the one-arm dumbbell row?

Choose a heavier weight (without sacrificing form)

Reduce stability by doing the one-arm dumbbell row with one hand at your side or folded behind your back instead of on a bench. You can also step your feet next to each other to make your core muscles work ■■■■■■.

Tips for performing the one-arm dumbbell row

Braun notes that while it is easier to use momentum to ■■■■ the weight up, you will benefit more from this workout if you reduce the weight and control the entire movement. And always put the appropriate form first. If you find yourself using momentum to lift the weight or twisting your body to ■■■■■■■ the action, reduce your weight.

Purpose of one-arm dumbbell rows

The one-arm dumbbell row is an adaptable back-muscle-targeting exercise, and the way you perform it will determine which back muscles are stressed the most.
Since it would take multiple articles to explain all the ways to perform a dumbbell row to target different parts of the back, for the rest of this post we will focus on the one-arm row to strengthen the lats.

To perform a set of one-arm dumbbell rows, you will need the following:

There aren’t many exercises that require less equipment than one-arm dumbbell rows, as you only need one dumbbell (though a flat bench is commonly used to help support the body).

One-arm dumbbell rows are a difficult exercise

One-arm dumbbell rows are about as easy as it gets on a scale from 1 to 5, yet most people don’t feel the proper muscles working because of how isolated the exercise is.
The lats are notoriously difficult to engage on one’s own, so while the exercise itself may be simple, the sensation of its effectiveness is another story altogether, placing it somewhere around the 5th percentile.

The One-arm dumbbell row targets the following muscles:

The dumbbell row is an excellent workout for toning your back muscles, which include the latissimus dorsi, trapezius, and rhomboids.

Latissimus Dorsi

This is a fan-shaped pair of muscles that span both sides of your mid and lower back and attach to the upper arm bone. The lats are your primary “pulling” muscles, and they oversee extending your upper arm, drawing your arms closer to your body, and moving the front of your arms toward your chest. When your lats are developed, they form a “V” shape when viewed from behind.


The trapezius muscles are kite-shaped muscles that run vertically along your upper spine and fan out toward your shoulders. It aids in the stabilization and articulation of your shoulder blades, which move almost every time your arms move. As a result, very few upper-body actions do not involve your traps.


The rhomboids are a set of muscles on your upper back that form a diamond shape. The rhomboids major and minor run from the inside edge of your scapula to your spine, and their principal function is to retract the scapula and avoid excessive movement in the shoulder blades while throwing and pushing objects.
The one-arm dumbbell row strengthens all these muscular groups, allowing you to be more efficient at rowing, pulling, and other duties.

Important considerations when performing the one-arm dumbbell row

Support your torso with your opposite hand on your knee, the dumbbell rack from whence you obtained the dumbbell, or a flat bench.
When bringing the weight up, keep your elbow tight to your body and drive it towards your hip.
Don’t worry about halting at the top; instead, concentrate on squeezing the lat and lowering the weight under control towards the ground without resting the weight on the floor.

How many repetitions should one-arm dumbbell rows be performed?

One-arm dumbbell rows adapt better than other workouts to the use of heavy weights. Also, because smaller, weaker muscles, such as the forearms and biceps, fatigue faster than the lats, lighter weights and greater reps are not recommended.
Because the lats are a muscle group that must be driven to recruit, heavier weights and lower reps are preferable.
This is not an excuse to use the heaviest weight possible; it just means using a heavier weight than you would for other exercises while maintaining appropriate form.

Common errors when performing one-arm dumbbell rows

Common one-arm dumbbell row blunders:

  1. Using an excessive amount of weight
  2. Allowing the elbow to flare
  3. Moving forward from the back,
  4. Failure to fully stretch at the end of each rep

Common one-arm dumbbell row mistakes

The following are some of the more common mistakes made when executing one-arm dumbbell rows:

Using too much weight

If the weight is too heavy, the movement becomes one of generating momentum to propel the weight up, which diminishes muscle tension on the muscles you were attempting to stimulate in the first place.

Allowing the elbow to flare

The goal of the one-arm dumbbell row (as it pertains to the scope of this article) is to target the lat. The lat is largely important for the line of pull in which the elbow remains close to the side of the body, forcing it back towards the hip. If the elbow moves in any other way, the lat is no longer being targeted optimally—this is OK if you want to target other areas of the back, but the focus of this article is to shed light on how to conduct one-arm dumbbell rows to target the lat.

Rounding forward via the back

When people focus on the path of the elbow, they often lose control of the rest of their bodies. This is popular for exercises when you must keep your body rigid and don’t have the benefit of lying on a bench where gravity would naturally steady you. Don’t let your exclusive focus detract from your alignment in this scenario.

Not obtaining a full stretch at the bottom of each rep

To effectively stimulate the lats, take them through their full range of motion, so go all the way down.

Changes to the one-arm dumbbell row

As previously indicated, when pulling, you can allow your elbow to flex to target different parts of the back.
By pulling out to the side, you may more effectively direct tension on the rhomboids, traps, and rear delts, so you must first decide where you want to target and then do the exercise in a way that stimulates those areas.

When should you do one-arm dumbbell rows?

One-arm dumbbell rows are best done while you are fresh because bigger weights are desired.
Other minor muscles may be overly fatigued at the end of a workout, affecting your ability to complete one-arm dumbbell rows in the manner you need to get the most out of them.

Alternatives to dumbbell rows with one arm

There are other row variations, but a one-arm machine row is a principal option to a one-arm dumbbell row.

Comparing one-arm dumbbell rows to one-arm hammer strength rows

The fundamental advantage of one-arm dumbbell rows over practically every other row variant is their versatility and practicability. You can tweak it in ways that a machine cannot imitate, and you can do it pretty much anyplace.
The advantage of a one-arm hammer strength row is that the resistance stays “on track,” making it simpler to focus on alignment because you can’t adjust the trajectory of the resistance—it forces or teaches you to maintain the elbow tight to the body.

How do you ■■■■■■■ a one-arm dumbbell row?

The key to a successful one-arm dumbbell row workout is proper form. Here’s how to improve your technique for this exercise every time you try it. You’ll need a bench or a stable thigh-high platform to ■■■■■■■ this workout at home.

  • Bend your torso and place your left hand and knee on the bench while holding a dumbbell in your right hand.
  • Place your hands under your shoulders and your knees beneath your hips.
  • Maintain your back flat and aligned with your spine by contracting your core muscles and stabilizing your spine.
  • Pull your shoulders down while keeping your back straight. This position should be held for the duration of the single-arm DB row workout.
  • Extend your right arm towards the ground without moving or rotating your shoulders or torso.
  • Pull the dumbbell up slowly while bending your elbow. Pull back your upper arm while maintaining it close to your body.
  • Remember not to rotate your body while moving upward.
  • Lower the dumbbell to the starting position slowly, keeping a flat back and pulling shoulders.
  • Rep the one-handed dumbbell row on the opposite side.
  • Sets and reps for the one-arm dumbbell row are 3–4 sets of 7-8 repetitions for each arm.

What are the advantages of a one-arm dumbbell row?

  • One of the most essential advantages of a single-arm dumbbell row is that it helps to stabilize and improve your core. This not only improves your athletic performance but also makes regular tasks easier.
  • The one-arm dumbbell row strengthens your back, allowing you to carry, lift, and bend more comfortably.
  • One of the most significant one-arm dumbbell row advantages is that it promotes fast hypertrophy. This means it creates a bigger stretch at the halfway point of the repetition, which strengthens your muscles more.
  • People with bad posture and those who are sedentary benefit from the one-arm dumbbell row. The single-handed dumbbell row not only improves your posture but also lowers postural problems and stiffness by strengthening your upper back muscles.
  • Arm dumbbell rows are among the greatest workouts for losing weight. It helps you achieve your ideal weight by burning calories. This protects against a variety of obesity-related health concerns, such as kidney difficulties, heart illness, diabetes, and so on.
  • The dumbbell row with one arm exercise aids in the attainment of an attractive body form. In women, it generates a broader back that makes the waistline appear smaller, while in men, it creates the desirable V-shaped torso.
  • The one-arm dumbbell row workout can be tailored to everyone’s exact needs, level of fitness, and age.
  • The dumbbell row with one arm exercise is simple to perform at home. All you need is a bench and a set of dumbbells.

What alternatives exist to the one-arm dumbbell row?

Several other terrific exercises serve as single-arm DB row alternatives for folks who don’t want to load up their back in an unsupported position like the one-arm dumbbell row.


These are some examples:

1. Inverted row

This single-arm DB row option increases back muscular activation while decreasing spinal stress. To perform this exercise, lie on your back on a bench with your chest precisely beneath the bar. Grab the bar with a grip that is wider than your shoulder width and pull it towards yourself.

2. Seated row

By eliminating the unsupported posture, this one-arm dumbbell row alternative relieves pressure on the lower back. To perform this exercise, sit up straight and stretch your arms to hold a resistance band or the cable machine handles. Pull the handles in towards you, keeping your elbows tight to your torso. This one-arm dumbbell row alternate can be performed with one or two arms.

How do you securely perform a one-arm dumbbell row?

Because it is a weighted workout, proper one-arm dumbbell row form is essential. Here are some things to consider when performing the one-arm dumbbell row exercise:

  • If you have any special health issues, never perform the one-handed dumbbell row without first visiting your doctor.
    Use weights appropriate to your ability while performing the one-arm dumbbell row. Lifting excessive weights at the start may result in injury.
  • To guarantee proper one-arm dumbbell row form, make sure your elbows do not lift above your back. Also, prevent excessive torso rotation, especially when rowing up the dumbbell.
  • Bring up the weight with your lats rather than your arms.
  • Concentrate on pushing the dumbbell near your waistline and retracting the shoulder muscles.
  • If you experience pain or dizziness while performing the single-arm DB row, stop immediately.
    One should never attempt the one-arm dumbbell row workout alone. To avoid muscle tension and injury, it is critical to learn the technique from an experienced trainer.

Guidelines for the single-arm dumbbell row

  • Stand tall with a dumbbell held at arm’s length in one hand.
  • To begin, hinge forward until your torso is parallel to the floor (or slightly higher), and then drive your elbow behind your body while retracting your shoulder blade.
  • You should perform a biceps curl by pulling the dumbbell in until your elbow is at (or just past) your midline and then performing a controlled lowering motion back to the starting position.
  • It’s a good idea to do as many sets as you can on both sides.

Tips for the one-arm dumbbell row

  • Try both options (looking forward and packing the neck) and see which one works best for you.
  • Resist the temptation to use your free arm as a brace by pressing it against your leg or something else immovable.
    *To avoid excessive spinal arching, keep your abdominal muscles tight as you pull the dumbbell into your body.
  • Don’t let momentum take over; keep your hands on the dumbbells the whole time.
  • Consider using a false grip (i.e., without wrapping the thumb around the dumbbell) if you see that your biceps are getting overworked, but your back is staying underworked.
  • As you pull, try to keep the head from popping forward.
  • In a similar vein, be sure the shoulder blade slides across the ribs. It’s best to avoid rigidity in the glenohumeral joint by avoiding a rounded shoulder blade.

One Arm dumbbell row Instructions

  1. Hold a standing position while holding a dumbbell with a neutral grip.
  2. Start the development by bringing your elbow behind your body until your middle is marginally corresponding to (or somewhat over) the floor, at that point pull your shoulder bone back.
  3. Pull the dumbbell towards your body until the elbow is midline (or just past) and then gently bring the dumbbell back to the position below control.
  4. Repeat the desired number on both sides.

How to do the dumbbell row?

The dumbbell row does not let you lift the heaviest weight possible (for that, continue with the barbell bent-over row and Pendlay row), but it does allow you to load one side of your body to isolate specific muscles. Here’s how to go about it.

Set yourself apart

Step 1: Take a grip and begin the back dumbbell row

Place a dumbbell next to a training bench perpendicular to the side you intend to row on. Put your non-rowing hand and same-side knee on the bench, and your other foot firmly on the ground. Tension your back to the point where it is flat. Grab a dumbbell with your free hand by reaching down and grabbing it. Reset yourself so that your back is straight.

To increase full-body stress, drive your non-rowing hand into the bench

Step 2: Begin the dumbbell row the weight

Row the weight without using your shoulder. Your shoulders should always be relaxed. Squeeze your shoulder blades together and use your elbow to lead the row. Assume you are starting a lawnmower. You should be able to bring the dumbbell almost to your hip with your elbow extended past your body.
Form Tip:
If you perform these correctly, you should feel a lot of stress in your lats, which are located on the side of your back.

Step 3: Reduce your weight

Rowing with dumbbells begin the row

Once you’ve reached the highest position, contract the back muscles as hard as you can to improve muscle activation. This should happen on each repetition. Once you feel your back compress strongly, lower the load in the same slightly arched action that you lifted it in and repeat.
Form Tip:
Maintain tension in the back muscles when lowering the weight.

Dumbbell row Advantages

Here are three advantages to incorporating the dumbbell row into your workout program.

Improved back and grip

Dumbbell rows are an important back-building exercise for lifters, athletes, and general fitness enthusiasts alike. Dumbbell rows can be used to build back strength and muscle hypertrophy, as well as increase grip and biceps development when done at larger training volumes.

Posture Improvement

Because it strengthens multiple muscle groups that retract the shoulder blades, the dumbbell row can aid in improving back strength and posture. Individuals who slouch, sit at a desk, or round forward during deadlift sets can all benefit from incorporating back workouts such as the dumbbell row into their routines to help strengthen the back and improve posture.

Use in competitive strength lifts

The dumbbell row works the back muscles, grip muscles, and arms. These muscular groups oversee support in movements such as squats, deadlifts, bench pressing, and Olympic lifts by preserving positional strength. Stronger back muscles can lead to heavier overall lifts.

The Dumbbell row works the muscles

When performed correctly, the dumbbell row is a back exercise that stresses many of the muscles in the back, biceps, and forearms. The primary and secondary muscles recruited during dumbbell rows are listed below.

Latissimus dorsi Dumbbell row setup variation

The latissimus dorsi is a large triangle muscle that runs the length of your back. As a lifter and an upright human, a strong back benefits you in almost every effort.

Erector spinae

The spinal erectors, also known as the lower back, help to stabilize the spine during the dumbbell row because you’re hinged and arched throughout the activity. This row variant can also be used to challenge the erectors unilaterally.

Scapular supporters

To keep your shoulder joints from sliding during single-arm dumbbell rows, squeeze your shoulder blades (called the scapula). The tiny stabilizer muscles of the scapula gain a lot of strength because they are contracted for the duration of the exercise. Given that strong and stable scapulae are required for almost every pulling exercise, this is a crucial area to focus on.

Biceps and forearms

The arm muscles work to hold the dumbbell and aid in the pulling process (elbow flexion). It is important to note that a proper row should be initiated by the lats rather than the biceps. However, high-rep rows can help with arm strength and muscle development.


When it comes to building a strong back, the one-arm dumbbell row is unrivaled. It is a wonderful exercise not only for a stronger back but also for overall wellness. The key to staying engaged and motivated is to challenge yourself with one-arm dumbbell row variations.

Who should perform a dumbbell row?

The following are some of the reasons why strength, power, and fitness athletes can benefit from dumbbell rows:

Power and strength athletes

Building muscles and strength in the back helps with squatting, pulling, carrying, and pushing.

Strongmen/strongwomen and powerlifters

Strong back and grip muscles are required for movements such as deadlifts, squats,. Dumbbell rows and other auxiliary exercises can help you gain lean body mass, enhance your posture, and establish the groundwork for strength.

Olympic powerlifters

Olympic weightlifters rely on their back muscles to maintain strength and posture during squat, clean, ■■■■, and snatch movements. While practicing those specific motions is critical to a weightlifter’s overall growth, dumbbell rows can be done regularly to improve lean muscle mass, grip strength, and back development.

Athletes in fitness

Dumbbell rows can help competitive CrossFit and fitness athletes improve their posture and upper body hypertrophy by addressing unilateral back strength. Lifters who struggle with pulling activities such as deadlifts, pull-ups, upper-body strength, and endurance can benefit from dumbbell rows.

The General public

By incorporating dumbbell rows into their exercise split, any lifter at any level can get the same benefits outlined above.
Sets, reps, and programming suggestions for dumbbell rowing.
Depending on your goal, we’ve included three ways to incorporate dumbbell rows into your practice.

Muscle gaining dumbbell row variation

Gaining muscle requires moderate volume and weight. Try three to five sets of eight to twelve repetitions or 15-20 repetitions with a moderate to heavy load. You should also experiment with your lifting tempo to change your time under tension.

Gaining strength

Once you’re comfortable with dumbbell rows, you can increase the weight and gradually reduce the reps to focus on strength development. Begin by executing four to six sets of four to eight repetitions with extremely difficult loads. This is also an excellent set and rep pattern for the chest-supported row variations shown below.

Muscle endurance enhancement

You can condition your back and arm muscles by doing two to three sets of 20 to 30 reps with a modest load. The grip will be a problem here, so use lifting straps if you want to target the back.

Variations on the dumbbell row

Here are two dumbbell row variations to help you gain strength, hypertrophy, and pull performance.

Renegade row with dumbbells

The renegade dumbbell row is a unilateral row performed in the plank position, which strengthens core stability, scapular strength, and total body coordination. This exercise works the core muscles (obliques) and can help to strengthen both the back and the core.

Bench dumbbell row Incline

To perform the incline bench dumbbell row, lie prone on an incline bench with your chest facing downwards at a 30–45-degree inclination. By putting the body on the bench, you reduce the stress and/or muscle demands on the body and load it in the bent-over posture.
This can help to reduce further tension in the back and hips. This position can also aid in maximizing back strength and development by reducing any limits caused by tiredness when holding oneself in the bent-over position.

Dumbbell row substitutes

Here are three dumbbell row alternatives for improving back strength, muscle hypertrophy, and posture.

Rowing with a bent-over barbell

The bent-over barbell row is a common row movement that builds back strength and growth while also improving pulling performance. This row variation uses a barbell, allowing for a higher load to be lifted. This is an excellent option for increasing your strength.

Rowing with a trap-bar seal

The seal row is a chest-supported row variation that emphasizes the back muscles while limiting the involvement of the hamstrings, glutes, and lower back. This is the closest thing to a back isolation exercise, and using the trap bar ensures a more comfortable, wrist-friendly grasp (which also allows for more weight lifting).

Meadow’s lane

The Meadows row, named after pro bodybuilder and coach John Meadows, uses a unique angle and hand placement to generate massive back strength and growth. Lifters can better squeeze and stretch the lats thanks to the greater range of motion, which promotes further muscle damage and growth.


The single-arm dumbbell row is an essential exercise for any back-day training routine. With this unilateral strength action, you can generate more power and force while also boosting power, core stability, and strength. The single-arm dumbbell row is essential for every back day.

Frequently Ask Questions

Some questions are related to the keyword “One Arm Dumbbell Row” as below:

1.What is a beginner’s dumbbell rowing mistake to avoid?

Too often, people perform rows by hunching their chest and shoulders, which does not adequately target the back muscles and reinforces a slouched posture.

2.What is the advantage of a one-arm row over a two-arm row?

Two-arm rows allow you to train your back in less time. The one-arm row, on the other hand, allows you to exercise with greater weights, closer to failure, and without being limited by hamstring and lower back positioning strength (as you can use your other arm as a support structure).
Try one-arm rows in a supported position if you discover that you do them but do not feel the back muscles fatiguing out first (not the lower back, but the middle and upper back muscle fibers). Try the chest-supported two-arm row option from above if you wish to do two-arm rows.

3.What is the most effective way to increase muscle mass using dumbbell rows?

Perform sets of 15 to 30 reps with light weights. If you can easily accomplish more than 30 reps, the weight is too light. Try to accomplish flawless reps to total failure with no more than 20–30 reps per set for the best results. If you’re capable of more, try adding weight or pauses and slow-tempo reps.

4.What muscles are worked by one-arm dumbbell rows?

The one-arm dumbbell row complements any dumbbell workout. While improving core stability, this movement targets the upper and lower back, shoulders, biceps, and hips.

5.Is the one-arm dumbbell row effective?

A well-■■■■■■■■ one-arm dumbbell row strengthens the back. It all helps to build strength in your shoulders, upper arms, and core. These advantages will allow you to perform many daily activities with greater ease and less discomfort. You will be able to bend, lift, and carry more easily.

6. What exactly is a one-arm dumbbell row?

Stand with your feet shoulder-width apart and hinge at the hips to lean on one hand over the bench, pushing your ■■■ back and keeping your back straight. Row the weight up, making sure that only your arm moves during the exercise and not your torso.

7.Which is superior: the one-arm dumbbell row or the barbell row?

If your goal is to lift as much weight as possible to be the strongest, we recommend the barbell row. The barbell row allows you to load the most weight and engage both sides of your body, making you stronger than the dumbbell row in the long run.

8.Which row is the most effective?

One of the best exercises for developing a wide, thick, defined back and strong, defined arms is the bent-over row. The most common type of bent-over row is the conventional bent-over barbell row, but the dumbbell bent-over row, Yates row, and standing T-bar bent-over are all viable options.

9.What are the advantages of doing a dumbbell row?

5 Advantages of Dumbbell Rows

  • Dumbbell rows aid in the development of a stronger back.
  • Dumbbell rows target upper-body muscle groups.
  • Dumbbell rows can help you improve your posture.
  • Dumbbell rows require a wide range of motion.
  • Dumbbell rows can help you improve your grip strength.

10.Are dumbbell rows required?

Although barbell rows are an excellent back-building exercise (when done correctly), they are not required for complete back development. Dumbbell rows, t-bar rows, cable rows, and pull-ups will build a back that is just as strong and thick as barbell rows.

11.What number of dumbbell rows should I do?

Perform sets of 15 to 30 reps with light weights. If you can easily perform more than 30 reps, the weight is too light. Try to perform perfect reps to complete failure with no more than 20–30 reps per set for the best results.

12.Do one-arm rows work the deltoids?

Dumbbell Row with One Arm The one-arm dumbbell row is one of the best dumbbell rear delt exercises because it trains each side of your body separately. This allows you to lift more weight per side than a barbell row would allow, which is generally better for muscle growth.

13.Why do dumbbell rows cause shoulder pain?

A common mistake with the dumbbell row is retracting and holding the shoulder blade throughout the lift. The elbow is frequently found behind the body. This can result in shoulder pain. With the dumbbell row, you want to “unglue” the shoulder blades.

14.Rows engage which muscles?

  • The latissimus dorsi muscle (middle back)
  • Rhomboids (between shoulder blades) (between shoulder blades)
  • Trapezius (neck, shoulders, and upper back) (neck, shoulders, and upper back)
  • Brachii biceps (front of the upper arm)

15.Which row is the best for the back?

In terms of sheer weight, the bent-over barbell row is the best back movement. It works for both the lower and upper back’s larger muscle groups, making this a great overall back builder.

16.Which row works the best for lats?

The 3-point row is best performed on a bench because it allows you to keep your chest more parallel to the ground, allowing you to isolate the lats without overcompensating with other muscles.

17.Do you want to bulk up your lats?

Defense Rows are excellent for developing a broad, thick back. They target all areas of the lats, as well as most other back muscles, including the middle traps, rhomboids, and teres major.

18.Do all rows activate the same muscles?

Vertical and horizontal pulling exercises, such as lat pulldowns and rows, target many of the same muscles, including your lats, traps, rhomboids, rear delts, rotator cuffs, and biceps.

19.Do rows influence the lower back?

Barbell rows are a compound exercise that works the entire body. They target your upper and lower backs, as well as your hips and arms. They develop a stronger, more muscular back and larger biceps. Barbell Rows are one of the most effective support exercises for increasing your Squat, Bench Press, and Deadlift.

20.Are dumbbell rows required?

Although barbell rows are an excellent back-building exercise (when done correctly), they are not required for complete back development. Dumbbell rows, T-bar rows, cable rows, and pull-ups will build a back that is just as strong and thick as barbell rows.


The one-arm dumbbell Rowing is a workout that will never go out of style. It’s very simple to accomplish; simply kneel on a bench and row your arm to your side. All you need is a dumbbell to load the exercise. It is also a unilateral workout, which means it only works one side of your body at a time. Because you’re doubling your workload, single-arm routines serve to smooth out muscular imbalances and burn more calories over time.