One-Arm Row primarily works the lats and upper back. It is categorized as a pull movement and uses Loaded backpack, Dumbbell, and Bench, box, or chair.
- Primary muscles
- lats and upper back
- Equipment
- Loaded backpack, Dumbbell, and Bench, box, or chair
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do One-Arm Row
- Use a dumbbell or a securely loaded bag
- Flat back, pull elbow to hip
- Squeeze the shoulder blade, no twist
Common mistakes
- Yanking with the arm — row with the back
Muscles worked
The primary catalog target is lats, with upper back also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Band Row
Harder option: Chin-Up (or Assisted)
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Band Row · Chin-Up (or Assisted) · Band Row · Lat Pulldown · Machine Row · Barbell Bent-Over Row
Put One-Arm Row into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.