Single-Arm Dumbbell Row
Horizontal pull, dumbbell, lats and upper back
The single arm dumbbell row pulls a dumbbell from a hanging arm up to the hip while one hand and one knee rest on a bench. It trains the lats and upper back, with the biceps helping, and works each side on its own. It suits beginners and experienced lifters alike, at home or in the gym.
Setting up
- Place one knee and the same side hand on a flat bench, the other foot on the floor a little out to the side.
- Hold a dumbbell in the free hand, arm hanging straight below the shoulder.
- Flatten the back so it is roughly parallel to the floor.
- Start with a dumbbell you can row ten times with a still body.
How to do a single-arm dumbbell row
- Pull the shoulder blade back to start the movement.
- Row the dumbbell up toward the hip, keeping the elbow close to the body.
- Stop when the elbow is above the back and the dumbbell is beside the hip.
- Lower the dumbbell slowly until the arm is straight again.
- Finish the set, then switch sides.
Breathing. Breathe out as you row the dumbbell up and breathe in as you lower it.
Muscles worked
- Mainly
- Lats and upper back
- Also
- Biceps
Common mistakes
- Twisting the torso to lift the weight. Turning open takes the work off the back, so keep the shoulders and hips square to the floor.
- Pulling the dumbbell to the chest. That moves the work to the arm, so pull toward the hip in an arc.
- Rounding the back. A flat back keeps the load on the lats, so lift the chest and keep the neck long.
Guide