Single Arm Dumbbell Row

Equipment

Muscle Group

Back

Setup

Use a flat bench and one dumbbell. Choose a weight you can row without twisting your torso or yanking the rep. Place the bench so you have space to row without the dumbbell hitting the bench or your knee.

Starting Position

Place one knee and the same-side hand on the bench for support. The other foot stays on the floor, slightly back for balance. Keep your spine neutral with a strong hip hinge (flat back), core braced, and head/neck neutral. Hold the dumbbell in the free hand with arm fully extended. Set your shoulder down and back—avoid letting it shrug up toward your ear.

Execution

Inhale and brace. Initiate the pull by driving your elbow back toward your hip while keeping your torso stable. Row the dumbbell up until it reaches your lower ribs/hip line, squeezing your lats and upper back at the top. Exhale near the top. Lower the dumbbell under control back to full extension, allowing the shoulder blade to protract naturally at the bottom without rounding your spine. Repeat for the desired reps, then switch sides.

Tips on doing this exercise

Think “elbow to hip” to emphasize the lats instead of shrugging into traps.

Keep your torso still—if you’re rotating, the weight is too heavy.

Pause 1 second at the top and squeeze the back to improve activation.

Control the lowering (2–3 seconds) for better strength and muscle development.

Progress by adding reps first, then load while keeping the same strict form and range.

‍

Common Mistakes

Twisting the torso or opening the shoulders to lift heavier weight

Shrugging the shoulder up instead of keeping it down and stable

Pulling the dumbbell straight up toward the armpit (less lat focus)

Using momentum or bouncing the weight off the bottom

Rounding the low back or craning the neck

Cutting range short and not reaching a controlled stretch at the bottom

‍

Recommended Ranges

Strength focus: 3–5 sets of 6–8 reps per arm (heavier, strict)

Hypertrophy focus: 3–5 sets of 8–12 reps per arm (full range, control)

Accessory/volume: 2–4 sets of 12–15 reps per arm (lighter, constant tension)
Rest 60–120 seconds between sets.

‍