Primary
Back
Secondary
Biceps, Core
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Single-Arm Dumbbell Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Single-arm dumbbell rows isolate each side of your back independently, exposing and correcting imbalances. One hand and knee support you on a bench while the other arm rows. This is the most popular unilateral back exercise for good reason—it works.
When to use it
Use for unilateral development.
Who it's for
All fitness levels looking to build strength and muscle definition.
Keep your back flat and do not rotate your torso during the row. Pull the dumbbell to your hip pocket, not your chest. Drive your elbow straight back, not out to the side.
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Place one knee and hand on bench.
Hold dumbbell in other hand.
Keep back flat for optimal results.
Row dumbbell to your hip.
Squeeze lat at top for optimal results.
Lower with control for optimal results.
Classic dumbbell row.
Keep back flat for optimal results.
Row to hip, not chest.
Don't rotate torso for optimal results.
Use single-arm rows when you notice one side is stronger than the other or when you want focused unilateral work. They fit well after bilateral rowing as accessory work. The bench support also gives your lower back a break.
Rotating torso which reduces targeted muscle activation.
On an upper-body pulling movement like the Single-Arm Dumbbell Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Rounding back which increases risk of spinal injury.
Changing your back position during the Single-Arm Dumbbell Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Single-Arm Dumbbell Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single-Arm Dumbbell Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Single-Arm Dumbbell Row
The Single-Arm Dumbbell Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Single-Arm Dumbbell Row include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Single-Arm Dumbbell Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single-Arm Dumbbell Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single-Arm Dumbbell Row is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single-Arm Dumbbell Row include: Dumbbell Row, Seated Cable Row. These exercises target similar muscle groups as the Single-Arm Dumbbell Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.