Single Arm Dumbbell Row
The single arm dumbbell row is a foundational unilateral back exercise targeting the lats through a supported one-arm pulling motion. The bench support allows heavier loading and better range of motion while minimizing lower back strain.
How to do it
- Place your right knee and right hand on a bench for support and hold a dumbbell in your left hand.
- Let the dumbbell hang directly below your shoulder with arm fully extended.
- Row the dumbbell upward toward your left hip by driving your elbow back.
- Pause at the top, squeezing your lat.
- Slowly lower the dumbbell back to the starting position.
- Complete the desired repetitions before switching sides.
Form cues
- Keep your back flat and parallel to the floor.
- Drive your elbow up toward your hip, not out to the side.
- Squeeze your lat muscles at the top of the movement.
- Lower the weight slowly under control.
Breathing: Exhale as you row the dumbbell upward, and inhale as you lower it back down under control.
Common mistakes
- Rotating your torso to lift heavier weight, which reduces lat engagement and stresses the spine.
- Pulling with the bicep by bending the wrist too much instead of driving through the elbow.
- Rushing the negative portion, missing out on time under tension.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel lower back strain, ensure your core is braced and your torso remains parallel to the floor.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel it more in my arm than my back?
Focus on initiating the pull with your elbow rather than your hand. Think of your hand as just a hook holding the weight.
Can I do this without a bench?
Yes, you can rest your non-working hand on your thigh while in a staggered stance, though a bench offers the most stable support.
How heavy should the dumbbell be?
Start with a light to moderate weight that allows you to complete all repetitions with clean form without needing to swing your body.