Exercises / Single-Arm Row (Dumbbell)
Single-Arm Row (Dumbbell)
The single-arm row (dumbbell) is a dumbbell compound movement that trains back first, with biceps and forearms as secondary. Default rest between sets in the app: 120 s (2 min). Logged one side at a time.
Also called: one-arm row, DB row.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Single-Arm Row (Dumbbell)
The app moves the load on Single-Arm Row (Dumbbell) in steps of 2 kg — the fixed step the app uses for dumbbells, machines and cable stacks. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 25 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +3 kg → 28 kg × 6.
Alternatives
Tools for this exercise: Single-Arm Row (Dumbbell) 1RM calculator · Single-Arm Row (Dumbbell) load chart (% of 1RM)
Frequently asked
What muscles does the single-arm row (dumbbell) work?
In the Zyra Workouts catalog the single-arm row (dumbbell) is tagged with back as its primary muscle and biceps and forearms as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the single-arm row (dumbbell)?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the single-arm row (dumbbell)?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Bent-Over Row (Barbell), Chin-Up, Conventional Deadlift and Lat Pulldown. All train back first.
Muscle groups
- Back — counts as a full set
Related exercises
Other horizontal pull movements in the catalog:
Guides for Single-Arm Row (Dumbbell)
Log it in Zyra Workouts
Zyra Workouts logs your sets on the single-arm row (dumbbell), applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.