Single-Leg Dumbbell Row
Primary
Functional
Secondary
Back, Biceps, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Single-Leg Dumbbell Row
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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.
Muscles worked: Single-Leg Dumbbell Row
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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.
When to Use the Single-Leg Dumbbell Row
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.
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
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.
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Safety Notes
- Master supported row first.
- Start with lighter weight.
- Have support nearby if needed.