10 Best Dumbbell One Arm Bent-over Row Alternatives for Limited Equipment

The Dumbbell One Arm Bent-over Row is done standing with dumbbells. Ranked closest by our scoring: the One-arm Long Bar Row, the One-arm Dumbbell Row and the One-arm Kettlebell Row.

Dumbbell One Arm Bent-over RowWatch the Dumbbell One Arm Bent-over Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Bent-over Row

The steps for the Dumbbell One Arm Bent-over Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Dumbbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
  4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

The 10 Best Dumbbell One Arm Bent-over Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Bent-over Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. One-arm Long Bar Row

    1. One-arm Long Bar Row

    98% match

    Lats · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the lats.

    • Barbell
    How to perform it
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
    4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Dumbbell One Arm Bent-over Row
    • Equipment: free weights, the same as the Dumbbell One Arm Bent-over Row
    • Body position: standing, the same as the Dumbbell One Arm Bent-over Row
    • Balance: harder to stay steady on than the Dumbbell One Arm Bent-over Row
  2. One-arm Dumbbell Row

    2. One-arm Dumbbell Row

    98% match

    Lats · Intermediate · Compound

    Pick this when you want to work the lats with more balance to manage.

    • Dumbbell
    How to perform it
    1. Choose a flat bench and place a dumbbell on each side of it.
    2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
    3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
    4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
    5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
    6. Repeat the movement for the specified amount of repetitions.
    7. Switch sides and repeat again with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Dumbbell One Arm Bent-over Row
    • Equipment: free weights, the same as the Dumbbell One Arm Bent-over Row
    • Balance: harder to stay steady on than the Dumbbell One Arm Bent-over Row
  3. One-arm Kettlebell Row

    3. One-arm Kettlebell Row

    98% match

    Lats · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the lats.

    • Kettlebell
    How to perform it
    1. Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Dumbbell One Arm Bent-over Row
    • Equipment: free weights, the same as the Dumbbell One Arm Bent-over Row
    • Body position: standing, the same as the Dumbbell One Arm Bent-over Row
    • Balance: harder to stay steady on than the Dumbbell One Arm Bent-over Row
  6. Shotgun Row

    6. Shotgun Row

    88% match

    Lats · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the lats.

    • Cable
    How to perform it
    1. Attach a single handle to a low cable.
    2. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
    3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
    4. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Dumbbell One Arm Bent-over Row
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Dumbbell One Arm Bent-over Row
    • Balance: harder to stay steady on than the Dumbbell One Arm Bent-over Row

Dumbbell One Arm Bent-over Row FAQ

What muscles does Dumbbell One Arm Bent-over Row work?

The one-arm bent-over row primarily targets the latissimus dorsi while recruiting the rhomboids, middle and lower trapezius, posterior deltoid, and biceps. The erector spinae act isometrically to maintain the hip hinge; cue a neutral spine and drive the elbow back to maximize lat recruitment and minimize upper-trap compensation.

Can I build muscle without doing Dumbbell One Arm Bent-over Row?

Yes, you can build back muscle with other compound pulls that load the lats and scapular stabilizers, such as barbell rows, single-arm cable rows, and chest-supported rows. Focus on progressive overload, full elbow extension and a strong peak contraction while cueing scapular retraction to ensure the lats are driving the movement.

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