Dumbbell Row vs One Arm Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Dumbbell Row more often — 8,288 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Dumbbell Row and One Arm Pull Up for Better Comparison.
Planfit Users' Choice about Dumbbell Row vs One Arm Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Row more often — 8,288 sessions compared to 14 for One Arm Pull Up.
Popularity is not the whole answer. Dumbbell Row and One Arm Pull Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Row and One Arm Pull Up Differ
| What differs | Dumbbell Row | One Arm Pull Up |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 8,288 sessions | 14 sessions |
How to Dumbbell Row
Dumbbell Row muscles worked: Back
Form
- 1. Please pull the dumbbell sideways so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to arch your back too much or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Row Guide page of our blog!
How to One Arm Pull Up
One Arm Pull Up muscles worked: Back
Form
- 1. Pull your body up with one arm until your chin goes above the bar.
- 2. Maintain your balance while going up to keep your upper body steady.
- 3. Slowly lower yourself back to the starting position while maintaining tension.
- 4. If needed, it's okay to lightly hook your opposite finger on the bar for assistance.
Coach's Comment
- 1. Attempting without being prepared increases the risk of injury.
- 2. If you lack strength, use assistive bands or equipment to progress gradually.
- 3. Make sure to maintain a firm grip to avoid excessive strain on your wrists and shoulders.
If you want to know a detailed guide to One Arm Pull Up, alternative exercises, and its benefits, check it out here. Check out the One Arm Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Dumbbell Row or One Arm Pull Up?
Planfit users log Dumbbell Row more often — 8,288 sessions against 14 for One Arm Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Dumbbell Row and One Arm Pull Up need?
Dumbbell Row needs a dumbbell, and One Arm Pull Up needs bodyweight only.
Which is easier to start with?
Dumbbell Row is the easier place to start. Move to One Arm Pull Up once your form holds up.
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