Single Arm Row
The single arm row is a dumbbell unilateral pulling exercise targeting the latissimus dorsi. Working one side at a time allows for greater range of motion and helps identify and correct strength imbalances between sides.
How to do it
- Place one knee and the same-side hand on a bench for support, holding a dumbbell in the opposite hand.
- Keep your back flat and parallel to the floor.
- Pull the dumbbell toward your hip, driving your elbow straight back.
- Squeeze your lat at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Complete the desired repetitions, then switch sides.
Form cues
- Keep your back flat and parallel to the floor.
- Drive your elbow straight back toward your hip.
- Squeeze your shoulder blade at the top of the movement.
- Lower the weight slowly with control.
Breathing: Exhale as you pull the dumbbell up toward your hip, and inhale as you lower it back down with control.
Common mistakes
- Rounding your lower back, which puts unnecessary stress on your spine instead of targeting your back muscles.
- Using momentum to swing the weight up, which reduces the work done by your lats.
- Twisting your torso excessively at the top, which shifts the focus away from the upper back.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 seconds
Lose weight
3 sets × 10–12 reps per side, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back discomfort, check that your spine is neutral and reduce the weight.
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 this more in my arm than my back?
Try to think of your hand as a hook and initiate the pull by driving your elbow back rather than pulling with your biceps.
Can I do this exercise without a bench?
Yes, you can support your upper body by placing your hand on your thigh in a split stance, though a bench offers more stability.
How often should I include single arm rows in my routine?
Two to three times per week with at least a day of rest between sessions is plenty for most beginners.