One Arm Bent Over Dumbbell Row
Learn how to do One Arm Bent Over Dumbbell Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
One Arm Bent Over Dumbbell Row is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Biceps, Traps, Deep Core. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do One Arm Bent Over Dumbbell Row
A unilateral pulling exercise performed in a bent-over position with one dumbbell, targeting the lats and improving unilateral strength and stability.
💡 Instructions:
• Stand with feet shoulder-width apart, holding a dumbbell in one hand.
• Hinge forward at the hips until your torso is nearly parallel to the floor.
• Keep your back straight and core braced.
• Let the dumbbell hang straight down from your shoulder.
• Pull the dumbbell towards your torso by driving your elbow back.
• Lower the dumbbell under control and repeat before switching arms.
⚠️ Common mistakes:
• Rounding the back during the row
• Using momentum instead of controlled pulling
• Letting the shoulder shrug up excessively
• Rotating the torso instead of keeping it stable
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Start Free TrialMuscles Worked by One Arm Bent Over Dumbbell Row
Equipment
- Dumbbells
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One Arm Bent Over Dumbbell Row
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps, Traps, Deep Core
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: One Arm Bent Over Dumbbell Row
What muscles does One Arm Bent Over Dumbbell Row work?
One Arm Bent Over Dumbbell Row primarily targets the Lats, with secondary engagement of the Biceps, Traps, Deep Core.
How do you do One Arm Bent Over Dumbbell Row correctly?
A unilateral pulling exercise performed in a bent-over position with one dumbbell, targeting the lats and improving unilateral strength and stability. 💡...
Is One Arm Bent Over Dumbbell Row good for beginners?
One Arm Bent Over Dumbbell Row has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for One Arm Bent Over Dumbbell Row?
One Arm Bent Over Dumbbell Row requires: Dumbbells.
What are the benefits of One Arm Bent Over Dumbbell Row?
One Arm Bent Over Dumbbell Row strengthens the Lats, engages the Biceps and Traps and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to One Arm Bent Over Dumbbell Row?
Similar exercises to One Arm Bent Over Dumbbell Row include Barbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is One Arm Bent Over Dumbbell Row better than Barbell Bent Over Row?
Both One Arm Bent Over Dumbbell Row and Barbell Bent Over Row target the Lats. One Arm Bent Over Dumbbell Row uses Dumbbells, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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