Upper back exercise · dumbbell
Dumbbell One Arm Bent-Over Row
The dumbbell one arm bent-over row is a dumbbell exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Dumbbell
- Body part
- Back
How to do the dumbbell one arm bent-over row
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every dumbbell exercise.
