10 Best One-arm Dumbbell Row Alternatives for Lat Strength

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

The flat bench a One-arm Dumbbell Row needs is not always free, and some gyms rack nothing heavier than a light dumbbell. The One-arm Kettlebell Row swaps in a kettlebell for the dumbbell and keeps the same one-arm pull on your lats. With the dumbbell rack picked over, the Shotgun Row pulls a single low-cable handle into your side instead.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One-arm Dumbbell Row

One-arm Dumbbell Row
Primary muscle
Lats
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats, Shoulders

How to perform One-arm Dumbbell Row
  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.
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Ranked One-arm Dumbbell Row Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Dumbbell Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    One-arm Kettlebell Row

    1. One-arm Kettlebell Row

    99% match
    • Lats
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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 One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
  2. One-arm Long Bar Row

    2. One-arm Long Bar Row

    99% match
    • Lats
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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 One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
  3. Dumbbell One Arm Bent-over RowPlay demonstration

    3. Dumbbell One Arm Bent-over Row

    98% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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.

    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 One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
    • Balance: easier to stay steady on than the One-arm Dumbbell Row
  4. Barbell One Arm Bent Over RowPlay demonstration

    4. Barbell One Arm Bent Over Row

    95% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
    3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the barbell back down to the starting position in a controlled manner.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
  5. Dumbbell Bent Over RowPlay demonstration

    5. Dumbbell Bent Over Row

    92% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the lats.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
    4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
  6. Shotgun Row

    6. Shotgun Row

    89% match
    • Lats
    • Cable
    • Intermediate
    • Compound

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

    How to perform this exercise
    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 One-arm Dumbbell Row
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the One-arm Dumbbell Row
  7. Bodyweight Standing One Arm RowPlay demonstration

    7. Bodyweight Standing One Arm Row

    88% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    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 One-arm Dumbbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Dumbbell Row
  8. Barbell Reverse Grip Bent Over RowPlay demonstration

    8. Barbell Reverse Grip Bent Over Row

    88% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lats, the same as the One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
  9. Bent Over Barbell Row

    9. Bent Over Barbell Row

    88% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
    3. Then inhale and slowly lower the barbell back to the starting position.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row
  10. Reverse Grip Bent-over Rows

    10. Reverse Grip Bent-over Rows

    88% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand erect while holding a barbell with a supinated grip (palms facing up).
    2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
    4. Slowly lower the weight again to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the One-arm Dumbbell Row
    • Equipment: free weights, the same as the One-arm Dumbbell Row
    • Body position: standing, the same as the One-arm Dumbbell Row

Why You Might Need a One-arm Dumbbell Row Alternative

A flat bench is shared equipment, so a One-arm Dumbbell Row is stuck waiting whenever someone else has it when the gym is busy. A lighter gym might only rack dumbbells that stop feeling heavy before your final reps, and working one arm at a time doubles how long a superset takes when the bench is booked back to back. Every swap keeps the pull on your lats but changes what fills your hand: a kettlebell, a landmine bar or a cable handle instead of a dumbbell, or a barbell or a pair of dumbbells rowed with both hands at once so you skip the single-arm setup. What you can reach first decides which one actually gets used today.

How to Choose the Right One-arm Dumbbell Row Substitute

If a kettlebell is free, the One-arm Kettlebell Row is the closest swap: hinge over with your hips pushed back, no bench, and pull the bell to your stomach with the same one-arm squeeze of the shoulder blade. No kettlebell but a barbell nearby, the One-arm Long Bar Row anchors one end and keeps the single-arm pull, loaded heavier than a dumbbell rack allows. If you want the row without balancing on a bench, the Dumbbell One Arm Bent-over Row hinges forward on both feet instead. If you prefer both arms in one set, the Bent Over Barbell Row and Reverse Grip Bent-over Rows load a barbell across both hands. If the dumbbells are all taken, the Shotgun Row pulls a single low-cable handle to your side from a split stance, turning your palm up as the handle comes in.

One-arm Dumbbell Row FAQ

Which alternative needs the least equipment?

The Dumbbell One Arm Bent-over Row. It needs one dumbbell and some floor space: hinge forward on both feet, let the dumbbell hang, and pull it to your chest with your elbow tucked in. No bench and no rack, so it works in a hotel gym or a garage with a single dumbbell.

Should I pick a kettlebell or a barbell swap?

Pick the One-arm Kettlebell Row when you want the smallest change from the dumbbell version and a weight that stays in one hand. Pick the One-arm Long Bar Row or the Barbell One Arm Bent Over Row when a barbell lets you load more weight than the dumbbells in your gym go.

What if I want to work both arms at once?

Take the single-arm setup out and load a barbell across both hands instead. The Bent Over Barbell Row and the Reverse Grip Bent-over Rows train the same lats through a two-handed row, and cut your set count in half compared with training one arm and then the other.

Can I do the One-arm Dumbbell Row at home?

Yes, if you own a single dumbbell or kettlebell. The Dumbbell One Arm Bent-over Row and the One-arm Kettlebell Row both keep the same single-arm pull on your lats from a standing hinge, with no bench needed. With a barbell and a corner to wedge one end into, the One-arm Long Bar Row works too.

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