Single-Arm Dumbbell Row
Primary
Back
Secondary
Biceps, Core
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single-Arm Dumbbell Row is a compound pulling movement that primarily targets your back. Use for unilateral development.
Everything You Need to Know About the Single-Arm Dumbbell Row
The Single-Arm Dumbbell Row is a good for beginners exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral development. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Single-Arm Dumbbell Row work?
Primary
Secondary
Stabilizers
Step-by-step: Single-Arm Dumbbell Row
- 1
Place one knee and hand on bench.
- 2
Hold dumbbell in other hand.
- 3
Keep back flat for optimal results.
- 4
Row dumbbell to your hip.
- 5
Squeeze lat at top for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Single-Arm Dumbbell Row?
Classic dumbbell row.
Keep back flat for optimal results.
Row to hip, not chest.
Don't rotate torso for optimal results.
Mistakes to watch for on the Single-Arm Dumbbell Row
Rotating torso which reduces targeted muscle activation.
On pulling movements like the Single-Arm Dumbbell Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Rounding back which increases risk of spinal injury.
A compromised back position during the Single-Arm Dumbbell Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Single-Arm Dumbbell Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Who should do the Single-Arm Dumbbell Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Single-Arm Dumbbell Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 60s.
What are good alternatives to the Single-Arm Dumbbell Row?
Other Variations
- Standing Single-Arm Row
- Incline Single-Arm Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Arm Dumbbell Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Don't rotate.