One-Arm Dumbbell Row

Progression Highlights

Starting Suggestions

Primer Sets30 lbs

Ease back in after 237 days away.

  • • Last session opened with 4 sets.
  • • 55% of Modern Era PR.
Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 10 reps.
  • • 64% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 67% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -20.9%
Days Since Last Session237
% of Modern Era PR63.6%
Days Since PR566

Recent Workouts

LastApr 7(237d ago)
35→35 lbs
4 sets · 40 reps · 1,400 vol
-1Mar 6(269d ago)
40→45 lbs
4 sets · 42 reps · 1,830 vol
-2Aug 2, 2024(485d ago)
35→40 lbs
3 sets · 51 reps · 1,880 vol
-3Jul 12, 2024(506d ago)
40→50 lbs
4 sets · 46 reps · 2,060 vol
-4May 13, 2024(566d ago)
40→55 lbs
4 sets · 38 reps · 1,770 vol

PR Progression (Modern Era)

55 lbMay 13, 2024(566d ago)
1 set8 reps440 vol
50 lbMay 9, 2024(570d ago)
1 set8 reps400 vol
45 lbApr 29, 2024(580d ago)
1 set8 reps360 vol
40 lbJan 3, 2021(1792d ago)
1 set10 reps400 vol

Rep Range Records

1RM70 lbs · 8 repsMay 13, 2024 (566d ago)(from 55 lbs)
3RM—
5RM—
8RM55 lbs · 8 repsMay 13, 2024 (566d ago)
10RM50 lbs · 10 repsJul 12, 2024 (506d ago)
12RM45 lbs · 12 repsJul 12, 2024 (506d ago)

Frequently Paired

  1. 1.
    Lat Pulldown
    35% of sessions
  2. 2.
    T-Bar Row
    19% of sessions
  3. 3.
    Seated Cable Row
    40% of sessions
  4. 4.
    Bent Over Barbell Row
    17% of sessions
  5. 5.
    Weighted Hyperextension
    19% of sessions
  6. 6.
    Isolateral Plate Loaded Row
    17% of sessions
  7. 7.
    Wide-Grip Lat Pulldown
    31% of sessions
  8. 8.
    Barbell Deadlift
    25% of sessions
  9. 9.
    Incline Dumbbell Curl
    10% of sessions
  10. 10.
    Straight Arm Pulldown
    13% of sessions
Action: Try 40 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)45 lbsR3-6(269 days ago)2025-03-06
(Modern Era)55 lbsM5-13-24(566 days ago)2024-05-13
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Dumbbell
Avg. Weight Lifted
59.3
Avg. Improvement
0.56
Highest Weight (Modern Era)
55 lbs 2024-05-13
Latest Weight
35 lbs 2025-04-07
Lowest Weight
20 lbs 2020-01-20
Days
48
Sets
151
Gap
70
Highest Volume (Modern Era)
760 2024-08-02
Reps avg. improvement
0.17

Workout History

M4-74 sets
35 lb
10 Reps
35 lb
10 Reps
35 lb
10 Reps
35 lb
10 Reps
PR: 55 (566 days ago) [64%]
R3-64 sets
40 lb
12 Reps
45 lb
10 Reps
45 lb
10 Reps
45 lb
10 Reps
PR: 55 (566 days ago) [82%]
80% of weight goes on leg that is on same side as current arm. Use an incline bench about 30 degree. Hand not holding weight and opposite foot with weight on it in line with each other. Aim to move weight back past hip.
F8-2-243 sets
35 lb
20 Reps
40 lb
19 Reps
35 lb
12 Reps
PR: 55 (566 days ago) [73%]
F7-12-244 sets
40 lb
12 Reps
45 lb
12 Reps
45 lb
12 Reps
50 lb
10 Reps
PR: 55 (566 days ago) [91%]
M5-13-244 sets
40 lb
12 Reps
45 lb
10 Reps
50 lb
8 Reps
⭐ME55 lb
8 Reps
PR: 55 (566 days ago) [100%]
R5-9-244 sets
35 lb
12 Reps
40 lb
10 Reps
45 lb
9 Reps
⭐ME50 lb
8 Reps
PR: 55 (566 days ago) [91%]