Single-Arm Dumbbell Row
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Bench
Primary muscle group
Latissimus Dorsi
Secondary muscle groups
Rhomboids, Middle Trapezius, Biceps Brachii, Obliques
Movement pattern
Horizontal Pull
Training goal
Unilateral Strength
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build unilateral back strength and correct side-to-side differences.
How it fits the system. A beginner-level horizontal pull entry in the Hypertrophy section, programmed to develop unilateral strength. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Latissimus Dorsi
Secondary muscles
Rhomboids, Middle Trapezius, Biceps Brachii, Obliques
Movement pattern
Horizontal Pull
Equipment
Dumbbell, Bench
Difficulty
Beginner
How to Perform
- Place one hand and the same-side knee on a bench.
- Set the back flat and the hips square to the floor.
- Let the dumbbell hang at arm length with the shoulder blade protracted.
- Pull the shoulder blade back, then drive the elbow towards the hip.
- Squeeze at the top without rotating the torso.
- Lower under control to a full stretch.
Coaching Cues
- Keep the hips square, do not open up to the ceiling.
- Let the shoulder blade travel at both ends.
- Pull towards the hip, not the armpit.
Common Mistakes
- Rotating the trunk to heave the weight up.
- Shrugging the shoulder towards the ear.
- Using a short range with a very heavy dumbbell.
Progressions & Regressions
Progressions
Add load or pause at the top of each rep.
Regressions
Reduce load or use a chest-supported row.
When to Use It
When to use
As a main or accessory horizontal pull.
When not to use
Rarely contraindicated; avoid trunk rotation if the back is sore.
Programming
3 to 4 sets of 8 to 12 reps per arm.
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