Single Arm Dumbbell Row
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Strength Training
Horizontal Pulling
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Dumbbell
Bench or Sturdy Surface
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All Levels
Overview
The Single Arm Dumbbell Row is a classic unilateral exercise that targets the lats, traps, and rhomboids while reinforcing core stability and correcting strength imbalances. It’s a foundational pulling movement that builds a strong, balanced back.
Muscles Worked
PRIMARY:
Latissimus Dorsi (Lats)
Rhomboids
Trapezius (middle and lower fibers)
SECONDARY:
Biceps Brachii
Posterior Deltoid
Core (for stability)
STEP-BY-STEP INSTRUCTIONS
Set up with one hand and knee on a bench, keeping your spine neutral and shoulders square.
Grip the dumbbell in the opposite hand, letting it hang directly below your shoulder.
Brace your core and pull the dumbbell towards your hip by driving your elbow back.
Squeeze your shoulder blade at the top of the movement.
Lower the dumbbell under control to the starting position.
Complete all reps on one side before switching.
Benefits
Strengthens the back with emphasis on unilateral control
Improves core stability and posture
Helps correct muscular imbalances between sides
Transfers well to athletic pulling and grappling movements
Easily scalable by adjusting dumbbell weight
COACHING CUES
Keep your torso still. Avoid twisting or rocking
Pull with your elbow, not your hand
Think about bringing your hand toward your hip, not your shoulder
Pause and squeeze your back at the top
Control the tempo on the way down
Notes
Incorporate the Single Arm Dumbbell Row into back training, upper-body strength days, or as part of a well-rounded pulling progression. Prioritize control and full range of motion for best results.