Primary
Functional
Secondary
Back, Biceps, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Single-Leg Dumbbell Row could fit a workout
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The single-leg dumbbell row combines the hip hinge, single-leg balance, and horizontal pulling into one demanding movement. This exercise builds back strength while simultaneously challenging balance, hip stability, and core control.
When to use it
Use for functional back training with balance.
Who it's for
Intermediate athletes with good single-leg stability.
Keep your hips square—the tendency is to rotate toward the rowing side. Your back leg serves as a counterbalance, extending behind you as you hinge. Row the dumbbell to your hip while maintaining a flat back and stable pelvis.
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Also targets: Back, Biceps, Hamstrings
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Stand on one leg, hinging forward at the hip.
Hold dumbbell in opposite hand from standing leg.
Extend free leg behind for counterbalance.
Row the dumbbell to your hip.
Lower with control and repeat.
Keep hips square, dont rotate.
The row and balance challenge your core.
Maintain flat back throughout.
Cross-body pattern is most challenging.
Use for integrated back training that develops balance simultaneously. This exercise is particularly demanding and builds strong mind-muscle connection. Program 3-4 sets of 8-10 reps per side with 60 seconds rest.
Rotating hips during row.
Losing hip position during the Single-Leg Dumbbell Row changes the loading pattern and can reduce the intended work for your Back (lats). Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding back which increases risk of spinal injury.
Changing your back position during the Single-Leg 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.
Standing leg locked out.
Forcing the end position of the Single-Leg Dumbbell Row beyond the intended range shifts tension away from your Back (lats). Finish the rep in a controlled position without adding extra joint motion.
Not hinging enough at the hips for proper form.
Losing hip position during the Single-Leg Dumbbell Row changes the loading pattern and can reduce the intended work for your Back (lats). Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate athletes with good single-leg stability.
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: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
This is one example of how Single-Leg 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-Leg Dumbbell Row
The Single-Leg Dumbbell Row primarily targets the Back (lats), Biceps, making it an effective exercise for functional development. Secondary muscles worked during the Single-Leg Dumbbell Row include Hamstrings, Glutes, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Stabilizers.
The Single-Leg Dumbbell Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with good single-leg stability. Focus on proper technique and consider starting with easier variations.
For the Single-Leg Dumbbell Row, the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 5-8 reps per side. For muscle growth, perform 8-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Single-Leg Dumbbell Row can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting functional.
Good alternatives to the Single-Leg Dumbbell Row include: Single-Leg Cable Row, Single-Leg Deadlift (Bodyweight), Bent Over Barbell Row. These exercises target similar muscle groups as the Single-Leg Dumbbell Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.