Barbell Row
Lats·Barbell·Intermediate·Compound
Single-Arm Dumbbell Row
The Dumbbell Row Single Arm targets the lats and upper back while improving unilateral strength and stability. Bench support keeps the lower back protected while the working side does all the pulling.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Single-Arm Dumbbell Row
- 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 Single-Arm Dumbbell Row work?
The Single-Arm Dumbbell Row primarily targets the Lats. Supporting muscles include Back, Biceps, Traps, Forearms.
Is the Single-Arm Dumbbell Row a compound or isolation exercise?
The Single-Arm Dumbbell Row is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Single-Arm Dumbbell Row?
You need the following equipment: Dumbbells.
What difficulty level is the Single-Arm Dumbbell Row?
The Single-Arm Dumbbell Row is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
