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Exercise Library / Single-Arm Dumbbell Row

Single-Arm Dumbbell Row

The single-arm dumbbell row works one side of your back at a time.

Strength Training

What this exercise does

The single-arm dumbbell row works one side of your back at a time. A hand and a knee on a bench support the body so the back can do the work.

At a glance

Body part
Back, Arms
Muscles worked
Back, Biceps
Experience
Intermediate
Equipment
Dumbbells, Bench

How to do it

  1. Place your left hand and left knee on a bench. Keep your back flat. Hold a dumbbell in your right hand.
  2. Let your right arm hang straight down.
  3. Pull the dumbbell up toward your hip, keeping your elbow close.
  4. Squeeze your shoulder blade.
  5. Lower slowly. Do 8 to 10 reps, then switch sides.

Common mistakes

  • Twisting the torso to lift.
  • Lifting to the chest instead of the hip.
  • Rounding the back.

Make it easier or harder

Make it easier

Use a lighter weight, or place the supporting hand on a counter.

Make it harder

Pause at the top, or slow the lowering.

Keep it safe

A flat back and a still torso are the priority. Choose a weight you can lift without twisting.

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