One-Arm Dumbbell Row

Muscles worked

Effectiveness

★★★☆☆ 3/5

Rowing exercises, including the one-arm row, produce strong latissimus dorsi, biceps, and mid-back activation in acute EMG studies. No longitudinal hypertrophy trials specific to the one-arm dumbbell row were identified, and EMG amplitude does not establish growth.

Note on this rating: it leans on EMG studies, which measure muscle activation during the movement. EMG amplitude does not establish muscle growth.

How to perform

The lifter hinges at the hips with the torso near horizontal, one hand braced for support, and rows a dumbbell toward the torso by retracting the shoulder blade and flexing the elbow. The latissimus dorsi and middle trapezius drive the rowing motion, with the biceps brachii assisting. Each side of the back is loaded independently.

References

1. Fenwick et al., J Strength Cond Res (2009) - comparison of rowing exercises, trunk activation and spine loading
2. Lehman et al., Dyn Med (2004) - muscle activation during latissimus dorsi exercises including the seated row