Single-Arm Dumbbell Row
beginner Compound
Primary Back
Secondary
Biceps Rear delts Core
Equipment
dumbbell bench
Table of Contents
Place one knee and the same-side hand on a flat bench for support, with the other foot on the floor. Hold a dumbbell in your free hand with your arm hanging straight down. Row the dumbbell toward your hip, driving your elbow up and back while keeping your torso stable. Lower with control to full arm extension.
Pro Tips
- Keep your back flat and hips square — avoid rotating your torso to heave the weight up
- Drive your elbow toward your hip, not out to the side, for maximum lat engagement
- Excellent for identifying and correcting left-right back strength imbalances
Variations & alternatives
Useful tools
Track Single-Arm Dumbbell Row in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
