Ever feel like one side of your back is slacking off? The one-arm dumbbell row is the fix. Short answer: it builds strength, balance, and serious width. With best-selling dumbbells (5–150 lbs), you’ll hit lats, traps, and core in one move—keep reading to discover why it’s a back-day essential.
The one-arm dumbbell row gives you control, power, and focus. Unlike the two-arm bent-over row, you’re not splitting your attention. With one side working, you can pull heavier, squeeze harder, and lock in better form. It’s simple: one arm equals more mind-muscle connection.
We all have a “strong side” — and usually a weaker one. The single-arm dumbbell row evens the score. Each side has to pull its own weight, literally. Plus, your core and obliques fire up to keep your torso steady, giving you an ab workout while you row.
Both. The one-arm db row broadens your lats for width and thickens your upper back for depth. Think of it as the move that builds both the V-taper and the dense “armor” look. No need to choose sides — rows do it all.
Machines are great in a gym, but at home, the dumbbell wins. With best-selling dumbbells, you can row anywhere — garage, bedroom, or backyard. The freedom of movement means your muscles, not the machine, dictate the path. That’s real-world strength.
The lats are your “wings.” Every pull in a one-arm dumbbell row stretches and contracts them, building that wide, powerful frame.
These smaller muscles support your row. They keep your shoulder blades tight, posture tall, and back strong. Skip them, and you’ll slouch — hit them, and you’ll stand proud.
You’ll feel your arms working too. That’s because the biceps and forearms assist in every pull, making the dumbbell back exercise a sneaky arm-builder.
With one side loaded, your abs work overtime. The single arm row isn’t just back and arms — it’s balance, coordination, and core stability.
Set one hand and knee on a bench. Hold the dumbbell in the other hand, back flat, chest up. Pull your elbow toward your hip, pause, then lower under control.
Keep your grip firm and your torso steady. The path should be smooth — no jerking. Think of pulling in an arc, not just straight up.
Breathe out as you pull, slow down on the way down, and pause at the top. Rows aren’t about speed — they’re about control and squeeze.
Don’t twist, shrug, or yank. If you’re swinging the dumbbell, it’s too heavy. Drop the ego weight and row clean.
The bread and butter. Bench support, one arm working — perfect for lats and control.
No bench? Hinge forward, brace your core, and row from a standing position. Same burn, more balance required.
The bent over single arm row feels natural and free. The barbell row locks you into heavier loads but less range of motion. Each has its place.
Named after lifter Matt Kroczaleski, this variation is brutal. Heavy dumbbells, high reps, raw intensity. Great for strength and size.
Use a bench for chest support to protect your lower back. It lets you isolate the pull without worrying about balance.
Cables give constant tension. Dumbbells give freedom and load. Both work, but only dumbbells let you train anywhere.
Machines guide you. Dumbbells force you to stabilize. If you want real-world strength, the single-arm dumbbell row is king.
Rows are essential, but don’t stop there. Add RDLs for hamstrings, shrugs for traps, and pullovers for chest and lats.
Both are great. Bent-over rows build overall mass, while the single-arm db row sharpens symmetry and balance.
Start small. Perfect your form before piling on weight.
Add sets, play with reps, and pair rows with shrugs or RDLs for variety.
Time to test yourself. Go heavy, slow it down, or extend the sets for max growth.
Pull day starter pack: rows, upper back rows, shrugs. Three moves, endless back gains.
From Troy urethane dumbbells to York cast iron, the right dumbbell matters. Durable, balanced, and built to last.
Rows require control. Comfortable grips and even balance make all the difference when you’re grinding out reps.
Our best-selling dumbbells come in pairs from 5 lbs to 150 lbs. Whether you’re a beginner or seasoned lifter, there’s a perfect fit.
Row machines cost thousands. Dumbbells cost less and do more. Simple math.
Outfitting a gym or building your dream setup? Ask about bulk deals and custom pricing.
Every week, we run 5% off deals on best-selling dumbbells — perfect timing to grab your next set.
The one-arm dumbbell row hits your lats, traps, and stabilizers while fixing imbalances and building strength.
This move grows your back wide, thick, and balanced. It’s functional strength with visible results.
Train smart with our best-selling dumbbells — the backbone of every serious back workout.
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