One-Arm Dumbbell Row

Middle Back

One-Arm Dumbbell Row

LevelBeginner EquipmentDumbbell MechanicCompound ForcePull

A single-arm dumbbell row supported on a bench that builds the mid-back and lats with a strong, stable setup.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats Shoulders

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.2 kcal/min

Estimate range 18–30 kcal (±25 %)

Muscle mass worked12 %

Effort during a set7.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place one knee and the same-side hand on a flat bench.
2Hold a dumbbell in your free hand with your arm hanging straight.
3Keep your back flat and your head neutral.

How to perform

1Pull the dumbbell toward your hip by driving your elbow back.
2Squeeze your shoulder blade toward your spine at the top.
3Pause briefly.
4Lower the dumbbell slowly to full arm extension.