Dumbbell rows are a fundamental back exercise used by beginners and advanced lifters alike. They help build strength, muscle mass, and stability in the upper body, particularly targeting the lats, traps, rhomboids, and rear deltoids. However, lifters often face the decision of whether to use the one-arm dumbbell row or the two-arm dumbbell row. Both variations are highly effective but come with distinct benefits and drawbacks. This article compares the two to help you decide which is best for your training goals.
What is the One-Arm Dumbbell Row?
The one-arm dumbbell row is a unilateral movement where one arm works at a time, usually supported by a bench or stable surface with the opposite arm and leg.
Pros of the One-Arm Dumbbell Row
- Unilateral Focus: Allows you to train each side independently, which helps correct muscular imbalances.
- Increased Range of Motion: With no other dumbbell in the way, you can pull through a deeper range.
- Core Engagement: Asymmetrical loading challenges your core and spinal stabilizers more intensely.
- Better Mind-Muscle Connection: Focusing on one arm at a time improves control and contraction.
Cons of the One-Arm Dumbbell Row
- Time-Consuming: Since you’re training one side at a time, workouts take longer.
- Requires a Bench or Surface: You need a stable support to perform it safely and effectively.
- Can Cause Twisting: Poor form may lead to torso rotation and potential lower back strain.
What is the Two-Arm Dumbbell Row?
The two-arm dumbbell row, or bent-over row, is a bilateral movement where both arms row simultaneously while maintaining a hinged, bent-over position.
Pros of the Two-Arm Dumbbell Row
- Time-Efficient: Works both sides at once, cutting down workout time.
- Heavier Loads: Engages more muscle groups simultaneously, allowing for heavier weights.
- Posterior Chain Activation: Requires strong hamstring, glute, and lower back involvement to hold position.
- Simple Setup: No need for a bench; just a pair of dumbbells and floor space.
Cons of the Two-Arm Dumbbell Row
- Lower Back Strain Risk: Holding a bent-over position under load can be fatiguing, especially with poor form.
- Limited Range of Motion: Dumbbells may collide or limit how far back you can row.
- Less Core Isolation: Since the weight is balanced, there’s less rotational or anti-rotational core demand.
When to Choose One Over the Other
Choose One-Arm Rows If You:
- Want to fix strength imbalances between sides
- Struggle with lower back endurance
- Aim to improve mind-muscle connection
- Need extra core engagement
Choose Two-Arm Rows If You:
- Are short on time
- Want to lift heavier weights for overall back mass
- Are focusing on full posterior chain engagement
- Have sufficient core and spinal stability to handle bent-over positions
Sample Usage in a Weekly Plan
| Goal | One-Arm Row | Two-Arm Row |
|---|---|---|
| Strength | 4 sets of 6 reps per side | 4 sets of 6–8 reps |
| Hypertrophy | 3 sets of 10–12 reps per side | 3 sets of 8–10 reps |
| Endurance | 2–3 sets of 15+ reps | 2–3 sets of 12–15 reps |
Conclusion
Both the one-arm and two-arm dumbbell row are powerful tools in your strength training arsenal. The best choice depends on your training goals, experience level, and individual body mechanics. If you’re looking to correct imbalances and improve muscle control, one-arm rows are the way to go. If you want efficiency and maximum mass-building potential, the two-arm version delivers. For best results, consider incorporating both into your routine to fully develop your back and supporting muscles.