One Arm Dumbbell Row vs Deadlift
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Deadlift for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Deadlift : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 15,439 for Deadlift.
Popularity is not the whole answer. One Arm Dumbbell Row and Deadlift differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Row and Deadlift Differ
| What differs | One Arm Dumbbell Row | Deadlift |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 29,855 sessions | 15,439 sessions |
How to 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 Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!
How to Deadlift
Deadlift muscles worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
If you want to know a detailed guide to Deadlift, alternative exercises, and its benefits, check it out here. Check out the Deadlift Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or Deadlift?
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 One Arm Dumbbell Row and Deadlift need?
One Arm Dumbbell Row needs a dumbbell, and Deadlift needs a barbell.
Which is easier to start with?
One Arm Dumbbell Row is the easier place to start. Move to Deadlift once your form holds up.
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