Barbell Row
Back·Barbell·Intermediate·Compound
Exercise guide
Dumbbell Row Single Arm
The Dumbbell Row Single Arm targets the lats and upper back while improving unilateral strength and stability.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Row Single Arm
- 01
Place one hand and the same side knee on a bench for support.
- 02
Hold a dumbbell in the opposite hand with your arm extended.
- 03
Keep your back flat and core braced.
- 04
Pull the dumbbell toward your hip by driving your elbow back.
- 05
Squeeze your shoulder blade at the top.
- 06
Lower the dumbbell slowly to full extension before switching sides.
Performance tips
Cues that matter
- Keep the dumbbell close to your body
- Maintain a neutral spine throughout
- Avoid rotating your torso during the pull
Common questions
Frequently asked
What muscles does the Dumbbell Row Single Arm work?
The Dumbbell Row Single Arm primarily targets the Back. Supporting muscles include Biceps, Shoulders.
Is the Dumbbell Row Single Arm a compound or isolation exercise?
The Dumbbell Row Single Arm is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Row Single Arm?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Row Single Arm?
The Dumbbell Row Single Arm is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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