Row · Dumbbells
One-Arm Dumbbell Row
The One-Arm Dumbbell Row is a row for the back, biceps and rear delts, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Hand and knee on the bench, flat back
- Pull the dumbbell to your hip, not your chest
- Don't twist your torso
Sets and reps
How the 26 BindTrue programs that use it dose the One-Arm Dumbbell Row:
- Sets
- 2–4
- Reps
- 6–15 per arm
- Rest
- 45 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Back & arms: 3 × 10 per arm · 5 days a week
- Action Heroine Athletic: 3 × 12 per arm · 4 days a week
- Lean & Shredded Conditioning: 3 × 12 per arm · 5 days a week
- Swimsuit Model Full body: 3 × 10–12 per arm · 4 days a week
- Cover Model Pull: 3 × 10 per arm · 5 days a week
- Chest Up, Shoulders Back Back + Posture: 3 × 10–12 per arm · 3 days a week
- Flat Tummy, Snatched Waist Back + Arms: 3 × 10–12 per arm · 4 days a week
- Lean & Toned Legs Split Squat + Calves: 3 × 10–12 per arm · 3 days a week
- Hourglass Build Upper B: 3 × 10–12 per arm · 4 days a week
- Strong & Confident Thrust + Press: 3 × 6–8 per arm · 3 days a week
- Chest Like Armor Upper B: 4 × 8–12 per arm · 4 days a week
- V-Taper Builder Thickness: 4 × 8–12 per arm · 4 days a week
- Tree Trunk Legs Upper B: 3 × 8–12 per arm · 4 days a week
- Five-Day Mass Builder Pull: 3 × 8–12 per arm · 5 days a week
- Pure Strength Volume: 4 × 6–8 per arm · 3 days a week
- Heavy-Duty Kickstart Full Body C: 3 × 10–12 per arm · 3 days a week
- Athlete Mode Hinge day: 3 × 8–12 per arm · 3 days a week
- Home Iron Full Body A: 3 × 10–12 per arm · 3 days a week
- Golden-Era Split Chest & back: 3 × 10–12 per arm · 6 days a week
- Push Pull Legs Pull A: 3 × 8–10 per arm · 6 days a week
- Push Pull Legs · 3 Days Pull: 2 × 10–12 per arm · 3 days a week
- Full Body 3×/Week Full body C: 3 × 10–12 per arm · 3 days a week
- Upper/Lower 4-Day Upper B: 3 × 10–12 per arm · 4 days a week
- Beginner Strength 12 Weeks Day C: 3 × 8–10 per arm · 3 days a week
- Fat Loss + Muscle Upper B: 3 × 10 per arm · 4 days a week
- Glutes & Tone Glutes C: 3 × 10–12 per arm · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.