One-Arm Dumbbell Row
Lats Upper backBiceps Dumbbell weight × reps
| Primary muscle | Lats |
|---|---|
| Secondary | Upper back, Biceps |
| Equipment | Dumbbell |
| Logged as | weight × reps |
| Default jump | 2 kg per hand |
| Strength standard | Dumbbell row standards, one-rep max |
Cue
Hand and knee on the bench; pull toward the hip, not the shoulder.
How to progress it in Beatweek
One-Arm Dumbbell Row runs on double progression: climb the rep range at one weight, then add 2 kg per hand and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 2 kg per hand, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
One-Arm Dumbbell Row counts toward the dumbbell row strength standard: see where your lift stands in the dumbbell row standards by bodyweight, or turn a set into a max with the dumbbell row one-rep max calculator.
In these programs
- Push/Pull/Legs 6-day — Pull 2
Log it in Beatweek
Add One-Arm Dumbbell Row to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.