Dumbbell Single-Arm Bent Over Row
Auto DetectedA unilateral dumbbell row that targets the lats, rhomboids, and traps to build upper back strength and correct imbalances; often supported by a bench for stability.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Forearms
Popularity Score
8
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
10/10Traps
7/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Lower Back
6/10Erector Spinae
Biceps
5/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place one knee and same-side hand on a flat bench for support, with torso parallel to the floor and back neutral. Hold a dumbbell in the opposite hand, arm extended downward.
- Brace core and pull dumbbell toward hip, driving elbow back close to body.
- Squeeze shoulder blade toward spine at the top.
- Pause briefly to feel contraction.
- Lower dumbbell controlled to full arm extension.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Drive elbow back
- Squeeze scapula
- Keep back flat
- Avoid torso rotation
- Wrist neutral
Breathing
Exhale during the pull and inhale as you lower the weight; brace core throughout.
Tempo
2-1-2
Range of Motion
From full arm extension with shoulder blade protracted to elbow past torso with scapula retracted.
Safety
Safety Notes
- Maintain neutral spine to avoid lower back strain
- Stop if shoulder pain occurs
- Use lighter weight if form breaks
- Avoid jerking motions
Spotting
Spotter can assist by stabilizing torso or providing light support on the working arm during heavy sets; not typically required for moderate loads.
Common Mistakes
- Rounding lower back
- Using momentum to swing weight
- Flared elbow away from body
- Incomplete range at bottom
- Rotating hips for assistance
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent spinal injury
Flexibility Needed
- Adequate hip hinge flexibility
- Shoulder mobility for full extension
Build Up First
- Mastery of basic hip hinge
- Familiarity with supported rows
Also known as
One-Arm Dumbbell Row, Single-Arm DB Row, Supported Dumbbell Row, Unilateral Bent Over Row
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