Single-Leg Dumbbell Row
Primary
Functional
Secondary
Back, Biceps, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single-Leg Dumbbell Row is a functional pulling movement that primarily targets your functional. Use for functional back training with balance.
Everything You Need to Know About the Single-Leg Dumbbell Row
The Single-Leg Dumbbell Row is a intermediate difficulty exercise that targets your Back (lats) and Biceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional back training with balance. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes with good single-leg stability. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single-Leg Dumbbell Row
Primary
Secondary
Stabilizers
Single-Leg Dumbbell Row form guide
- 1
Stand on one leg, hinging forward at the hip.
- 2
Hold dumbbell in opposite hand from standing leg.
- 3
Extend free leg behind for counterbalance.
- 4
Row the dumbbell to your hip.
- 5
Lower with control and repeat.
What are the best tips for the Single-Leg Dumbbell Row?
Keep hips square, dont rotate.
The row and balance challenge your core.
Maintain flat back throughout.
Cross-body pattern is most challenging.
What are common Single-Leg Dumbbell Row mistakes to avoid?
Rotating hips during row.
Losing hip position during the Single-Leg Dumbbell Row shifts the loading pattern away from your Back (lats) and can compress your lower back. Stay planted and let your Back (lats) do the work.
Rounding back which increases risk of spinal injury.
A compromised back position during the Single-Leg Dumbbell Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Standing leg locked out.
Hyperextending at the top of the Single-Leg Dumbbell Row transfers load from your Back (lats) onto your joints. Stop just short of full lockout to keep constant tension on the muscle.
Not hinging enough at the hips for proper form.
Losing hip position during the Single-Leg Dumbbell Row shifts the loading pattern away from your Back (lats) and can compress your lower back. Stay planted and let your Back (lats) do the work.
Is the Single-Leg Dumbbell Row right for you?
Intermediate athletes with good single-leg stability.
How to Program the Single-Leg 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: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
What are good alternatives to the Single-Leg Dumbbell Row?
Single-Leg Cable Row
Single-Leg Deadlift (Bodyweight)
Bent Over Barbell Row
Other Variations
- Same-Side Single-Leg Row
- Single-Leg Row with Rotation
- Single-Leg Band Row
- Single-Leg Meadows Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Leg Dumbbell Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master supported row first.
- Start with lighter weight.
- Have support nearby if needed.