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
Main muscles working (thicker lines)
Starting position
Place one knee and the same-side hand on a flat bench, the other foot on the floor. Hold a dumbbell in the free hand with the arm straight and back flat.
Brace the core and keep the shoulders square to the floor.
Pull the dumbbell toward the hip, driving the elbow back along the body.
Squeeze the back at the top.
Lower slowly until the arm is straight, then complete the set and switch sides.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Elbow to hip pocket
Shoulders level
Long stretch at the bottom
Common mistakes
Twisting the torso to lift the weight
Pulling toward the chest with a flared elbow
Shrugging at the top
Safety notes
Keep the supporting arm and knee stable on the bench to protect the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.