Single-Arm Dumbbell Row

Place one knee and the same-side hand on a flat bench for support, with the other foot on the floor. Hold a dumbbell in your free hand with your arm hanging straight down. Row the dumbbell toward your hip, driving your elbow up and back while keeping your torso stable. Lower with control to full arm extension.

Pro Tips

• Keep your back flat and hips square — avoid rotating your torso to heave the weight up
• Drive your elbow toward your hip, not out to the side, for maximum lat engagement
• Excellent for identifying and correcting left-right back strength imbalances

Muscles worked

Primary: Latissimus dorsi (upper-arm adduction — pulling the elbow toward the hip) and rhomboids (scapular retraction at the top). The bench support removes lower-back stabilisation demands and allows full attention on the pulling muscles.

Supporting: Biceps brachii and brachialis (elbow flexion), teres major (assists the lat), rear deltoid (horizontal shoulder extension at the top), erector spinae (minor — the braced arm and knee largely remove this demand).

Common mistakes

Rotating the torso: Twisting the upper body to heave the weight upward recruits momentum rather than pulling muscles. The torso stays square with the bench — the working shoulder may lower slightly at the bottom and rise slightly at the top, but no rotation.

Elbow flaring out: Driving the elbow out to the side (rather than toward the hip) shifts the emphasis toward the rear delt and reduces lat involvement. The elbow should travel close to the body, driving back and toward the hip.

Partial range at the bottom: Not extending to a full arm hang eliminates the lat stretch. Lower until the arm is completely straight and the shoulder drops before each rep.

Supporting arm creating imbalance: Lifters sometimes push through the supporting hand, creating a partial pressing force that assists the row. The hand on the bench is a stable contact point only — no pushing.

Programming notes

The single-arm dumbbell row is functionally identical to the two-arm dumbbell row but allows heavier loading per arm (the supporting bench contact provides more stability) and exposes bilateral strength imbalances. Most intermediate lifters find a 5–10 percent strength difference between sides.

Typical programming: 3–4 sets of 10–15 repetitions per side. It appears commonly in hypertrophy programmes as a horizontal pulling movement where lat stretch and full range are the goals, rather than the loaded hip-hinge position of the barbell row.

Frequently asked questions

Should I use a wrist strap for heavy single-arm dumbbell rows?

Straps are a practical tool once grip becomes the limiting factor before your back is fatigued. For most lifters this happens with heavier dumbbells — typically above 35–40 kg — where the smooth handle and neutral grip challenge grip endurance more than pulling strength. Use straps selectively for your heaviest sets rather than every set; your grip still benefits from working unassisted on lighter warm-up and working sets.

How much weight difference between sides is normal?

A 5–10 percent strength gap between your dominant and non-dominant side is within the normal range for most people. Gaps beyond 10–15 percent are worth addressing by starting every set with your weaker side and matching the rep count on your stronger side — do not allow the stronger side to do extra reps to compensate. Consistent unilateral training will gradually bring the sides into balance.

What is the difference between rowing toward the hip versus toward the chest?

Elbow path determines muscle emphasis. Driving your elbow toward your hip keeps it close to your torso and maximises latissimus dorsi involvement through full adduction. Pulling toward your chest flares the elbow outward and shifts more load to the rear deltoid and upper traps. For back thickness and lat development — the primary goal of this exercise — keep the elbow tracking toward your hip throughout the pull.