Barbell Row vs One Arm Dumbbell Row
Which one fits your Back workout plan?
Contents
One Arm Dumbbell Row is the easier place to start — difficulty 2 of 5 vs 4. Compare Back form cues and when to progress.
Compare the benefits of Barbell Row and One Arm Dumbbell Row and pick the one that fits your Back workout.
Barbell Row vs One Arm Dumbbell Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 18,910 for Barbell Row.
What most people do isn't always what fits you. Barbell Row and One Arm Dumbbell Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Row and One Arm Dumbbell Row Differ
| What differs | Barbell Row | One Arm Dumbbell Row |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 18,910 sessions | 29,855 sessions |
How to Do Barbell Row
Barbell Row Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. While supporting the weight with your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to let your back be too upright or move up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Barbell Row guide with alternatives and benefits, see the Barbell Row exercise guide.
How to Do One Arm Dumbbell Row
One Arm Dumbbell Row Muscles Worked: Back
Form
- 1. Pull the arm holding the dumbbell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended and return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
For a full One Arm Dumbbell Row guide with alternatives and benefits, see the One Arm Dumbbell Row exercise guide.
Frequently Asked Questions
Which is better for Back, Barbell Row or One Arm Dumbbell Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Barbell Row and One Arm Dumbbell Row need?
Barbell Row needs a barbell, and One Arm Dumbbell Row needs a dumbbell.
Which is easier to start with?
One Arm Dumbbell Row is the easier place to start. Move to Barbell Row once your form holds up.
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