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Exercise guide
Single-Arm Dumbbell Row
A unilateral back exercise using a dumbbell for balanced development.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Place one knee and hand on a bench for support.
- Hold a dumbbell in the other hand with arm extended.
- Pull the dumbbell up toward your hip, squeezing your shoulder blade.
- Lower the dumbbell with control.
- Repeat on both sides.
Technique cues and common mistakes
- Avoid rotating the torso to hoist the weight higher.
- Let your arm extend fully at the bottom for a complete stretch.
- Keep your back flat from head to hips throughout the set.