Dumbbell Single-Arm Row
Unilateral horizontal pull performed with a dumbbell and flat bench, targeting the lats and upper back to build thickness and correct asymmetries.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Forearms
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
6/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Biceps
5/10Short Head, Long Head
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest after completing both sides.
How to Perform
Place one knee and the same-side hand on a flat bench to support your torso. Plant the opposite foot firmly on the floor and hold a dumbbell in the free hand with the arm fully extended.
- Retract the shoulder blade slightly.
- Pull the dumbbell toward your hip, keeping the elbow close to your body.
- Squeeze the back muscles at the top of the movement.
- Lower the dumbbell under control until the arm is fully extended.
- Repeat for the desired reps before switching sides.
Coaching Tips
Form Cues
- Elbow to hip
- Flat back
- Control the drop
- Don't rotate torso
Breathing
Exhale as you pull the weight up; inhale as you lower the weight.
Tempo
3-1-1
Range of Motion
Allow the shoulder to protract slightly at the bottom for a stretch; pull until the dumbbell touches the side of the torso.
Safety
Safety Notes
- Keep the spine neutral throughout the movement
- Ensure the supporting hand and knee are stable
- Avoid hyperextending the neck
Spotting
Not recommended; self-spot by using a manageable weight.
Common Mistakes
- Rounding the lower back
- Using momentum to jerk the weight
- Pulling too high toward the chest
- Excessive torso rotation
When to Avoid
- Acute lower back pain
- Wrist injury
Flexibility Needed
- Hip flexion
- Thoracic extension
Build Up First
- Ability to maintain a neutral spine while hinged
Also known as
One Arm Dumbbell Row, Single Arm Row, DB Row, Knee Supported Row, Unilateral Dumbbell Row
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