Primary
Functional
Secondary
Back, Biceps, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Single-Leg 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.
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.
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: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
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-Leg Dumbbell Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single-Leg Dumbbell Row as intermediate. 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-Leg 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-Leg 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-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.