Single-arm dumbbell row
Muscles worked : Latissimus dorsi, trapezius · Biceps, core
How to do it
- Place one knee and the same-side hand on a stable bench or chair, back parallel to the floor.
- Hold the dumbbell in the other hand, arm extended toward the floor.
- Pull the dumbbell toward your hip, keeping the elbow close to the body, shoulder blade drawing toward the spine.
- Lower back down with control to full arm extension.
Common mistakes
- Rotating the torso to help pull the dumbbell instead of letting the back do the work.
- Elbow flaring out from the body, turning the row into a shoulder movement.
- Back rounding instead of staying flat.
Where you should feel it
The work should be felt in the middle of the back and under the armpit, with the shoulder blade clearly drawing toward the spine at the top of the movement. Tension in the lower back signals the bench support isn’t holding the torso enough.
Range of motion
Pull until the dumbbell touches or brushes the hip, elbow slightly past the back. Lower back to full arm extension to use the whole available range.
Tempo and breathing
One second to pull, two to three to lower while controlling the load. Exhale pulling, inhale lowering.
What works, precisely
The latissimus dorsi and teres major draw the arm toward the body and extend it backward, the rhomboids and middle trapezius draw the shoulder blade toward the spine, the biceps assist by flexing the elbow. The knee-and-hand support on the bench stabilizes the torso to isolate the back’s work.
Movement mechanics
Shoulder extension and adduction in the sagittal plane, combined with shoulder blade retraction. The one-sided bench support removes the leg contribution present in a standing row.
Benefits
- Builds the pulling pattern, rarely present in a bodyweight session where back exercises stay isometric (superman, bird dog).
- The one-sided support lets each side work independently and reveals any strength difference between arms.
- A useful counterbalance to the pushing movements (push-ups, presses) already present in most sessions.
Adapt and progress
- Easier : Use a lighter load, or keep the torso more horizontal to reduce the range.
- Harder : Increase the load, or pause for one second at the top of the movement.
- Move on when : When three sets of ten go by with no torso rotation, on both sides.
Precautions
Keep the back flat from start to finish: if the torso has to round to pull the load up, it’s too heavy.