BackBeginner
Single-Arm Dumbbell Row
A one-arm row with the free hand and knee supported on a bench, pulling a dumbbell to the hip. Trains each side of the back independently with a stable torso.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Teres Major
- Rear Delts
- Biceps
- Brachialis
- Sets
- 3–4
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.