One-Arm Dumbbell Row
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Upper BackPrimary · 100%
BicepsSecondary · 40%
TrapsTertiary · 30%
Equipment
DumbbellsFlat Bench
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~72h for the primary movers
Upper Back~72h
Biceps~54h
Traps~54h
Programming notes
One-Arm Dumbbell Row is driven by the upper back, with biceps and traps assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.