One-Arm Dumbbell Row

Progression Highlights

Starting Suggestions

Primer Sets30 lbs

Ease back in after 282 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 Session282
% of Modern Era PR63.6%
Days Since PR610

Recent Workouts

LastApr 7, 2025(283d ago)
35→35 lbs
4 sets · 40 reps · 1,400 vol
-1Mar 6, 2025(315d ago)
40→45 lbs
4 sets · 42 reps · 1,830 vol
-2Aug 2, 2024(531d ago)
35→40 lbs
3 sets · 51 reps · 1,880 vol
-3Jul 12, 2024(551d ago)
40→50 lbs
4 sets · 46 reps · 2,060 vol
-4May 13, 2024(611d ago)
40→55 lbs
4 sets · 38 reps · 1,770 vol

PR Progression (Modern Era)

55 lbMay 13, 2024(611d ago)
1 set8 reps440 vol
50 lbMay 9, 2024(615d ago)
1 set8 reps400 vol
45 lbApr 29, 2024(625d ago)
1 set8 reps360 vol
40 lbJan 3, 2021(1837d ago)
1 set10 reps400 vol

Rep Range Records

1RM70 lbs · 8 repsMay 13, 2024 (611d ago)(from 55 lbs)
3RM—
5RM—
8RM55 lbs · 8 repsMay 13, 2024 (611d ago)
10RM50 lbs · 10 repsJul 12, 2024 (551d ago)
12RM45 lbs · 12 repsJul 12, 2024 (551d 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.
    Isolateral Plate Loaded Row
    17% of sessions
  6. 6.
    Weighted Hyperextension
    19% 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 lbsR3-62025-03-06
(Modern Era)55 lbs 2024-05-13 11:34:31
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 11:34:31
Latest Weight
35 lbs 2025-04-07
Lowest Weight
20 lbs 2020-01-20 14:06:52
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
35 lb
10
35 lb
10
35 lb
10
PR: 55 (611 days ago) [64%]
R3-64 sets
40 lb
12
45 lb
10
45 lb
10
45 lb
10
PR: 55 (611 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
40 lb
19
35 lb
12
PR: 55 (611 days ago) [73%]
F7-12-244 sets
40 lb
12
45 lb
12
45 lb
12
50 lb
10
PR: 55 (611 days ago) [91%]
M5-13-244 sets
40 lb
12
45 lb
10
50 lb
8
⭐ME55 lb
8
PR: 55 (611 days ago) [100%]
R5-9-244 sets
35 lb
12
40 lb
10
45 lb
9
⭐ME50 lb
8
PR: 55 (611 days ago) [91%]