Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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One-Arm Dumbbell Row

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, traps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Hand and knee on the bench, flat back
  2. 2Pull the dumbbell toward your hip
  3. 3Let it hang to a full stretch

Most common mistake

Twisting the torso open to heave the weight up.

Watch a demo
A
For back
#20 of 40
See the full list →
Research
75
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costStrong

Braced on a bench, one arm at a time: a good stretch and simple to load, with some lower-back work to stay still.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • SChest-Supported RowDumbbell

Takes

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280