The One Arm Dumbbell Row is a beginner dumbbell row that primarily trains the back and lats. It is useful for building horizontal pulling strength through the back and lats.
Primary muscles
back, lats
Secondary muscles
None
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
back, lats
Secondary muscles
None
THE MOVEMENT
How to perform
Support the non-working side and set a stable hip-and-torso position.
Let the working arm hang long while keeping the shoulder controlled.
Row the dumbbell toward the hip or lower ribs without rotating the torso.
Lower slowly to a full, controlled reach.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Drive the elbows back while keeping the shoulders away from the ears.
Control the return so the back stays loaded instead of letting the weight pull you forward.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Shrugging instead of pulling through the back.
Cutting the eccentric short and losing the stretched position.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
One Arm Dumbbell Row Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
One Arm Dumbbell Row estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
28.3 kg
37.4 kg
46.6 kg
65.7 kg
60 kg
31.3 kg
41.5 kg
51.6 kg
72.8 kg
70 kg
34.1 kg
45.1 kg
56.2 kg
79.2 kg
80 kg
36.6 kg
48.4 kg
60.3 kg
85 kg
90 kg
38.8 kg
51.4 kg
64 kg
90.2 kg
100 kg
40.9 kg
54.1 kg
67.4 kg
95 kg
110 kg
42.7 kg
56.6 kg
70.4 kg
99.3 kg
120 kg
44.4 kg
58.8 kg
73.2 kg
103.1 kg
One Arm Dumbbell Row Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
One Arm Dumbbell Row estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
12.2 kg
16.1 kg
20 kg
28.3 kg
50 kg
16.2 kg
21.5 kg
26.7 kg
37.7 kg
60 kg
18.7 kg
24.8 kg
30.9 kg
43.5 kg
70 kg
20.3 kg
26.9 kg
33.5 kg
47.2 kg
80 kg
21.3 kg
28.2 kg
35.1 kg
49.5 kg
90 kg
21.9 kg
29 kg
36.1 kg
50.9 kg
100 kg
22.3 kg
29.5 kg
36.7 kg
51.8 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Barbell Row, Seated Cable Row, and Chest-Supported Dumbbell Row.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track One Arm Dumbbell Row in IronYou.
Keep your last session, progress and next target with you when you train.