Single-Arm Dumbbell Row

Diagram illustrating a man performing a bent-over dumbbell row, showing starting and finishing positions with muscles highlighted in red and orange.

Exercise Description

The Single-Arm Dumbbell Row is a unilateral upper-body pulling exercise that targets the muscles of the back while also improving core stability and muscular balance. Performed with one hand supported on a bench or stable surface, the exercise allows each side of the body to work independently, helping identify and correct strength imbalances. The Single-Arm Dumbbell Row is highly effective for developing back thickness, pulling strength, posture, and overall upper-body muscle development.

Primary Muscles Worked

  • Latissimus Dorsi

Secondary Muscles Worked

  • Rhomboids

  • Middle Trapezius

  • Posterior Deltoids

  • Teres Major

  • Biceps Brachii

  • Brachialis

  • Brachioradialis

  • Erector Spinae (Stabilization)

  • Rectus Abdominis

  • Obliques

  • Forearm Flexors (Grip Muscles)

How to Perform Correctly

Setup

  1. Place one knee and the same-side hand on a flat bench.

  2. Position the opposite foot firmly on the floor for stability.

  3. Hold a dumbbell in the free hand with your arm fully extended.

  4. Keep your back flat and nearly parallel to the floor.

  5. Engage your core and maintain a neutral spine.

  6. Allow the dumbbell to hang directly beneath your shoulder.

Movement

  1. Initiate the movement by pulling your shoulder blade back and down.

  2. Row the dumbbell upward toward your hip or lower ribcage.

  3. Keep your elbow close to your body throughout the movement.

  4. Squeeze your back muscles at the top position.

  5. Pause briefly while maintaining control.

  6. Slowly lower the dumbbell back to the starting position.

  7. Fully extend the arm while maintaining shoulder control.

  8. Complete all repetitions on one side before switching arms.

Common Mistakes to Avoid

Rotating the Torso

  • Keep your shoulders and hips square to the floor throughout the exercise.

Using Momentum

  • Avoid twisting or jerking the body to lift the weight.

Pulling with the Arm Only

  • Focus on initiating the movement with the back muscles and shoulder blade.

Shrugging the Shoulder

  • Keep the shoulder down and away from the ear during the row.

Rounding the Back

  • Maintain a neutral spine and strong core engagement.

Using Excessive Weight

  • Heavy weights often reduce range of motion and proper muscle activation.

Cutting the Range of Motion Short

  • Fully extend the arm and achieve a strong contraction at the top.

Back Exercises