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TIERS

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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Explore/Back

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

Dumbbells setup →Adjustable bench setup →
How to do itPicture · 3 steps
  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
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

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

Takes

None yet
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