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BeginnerBackDumbbellCompound

Single-Arm Dumbbell Row

This unilateral exercise targets the back muscles, especially the lats and rhomboids, while also engaging the biceps. It helps correct muscle imbalances and improves posture.

Single-Arm Dumbbell Row demonstration

Visual demonstration — Single-Arm Dumbbell Row

Muscles Worked

Latissimus Dorsi (Primary)RhomboidsBiceps Brachii

Step-by-Step Instructions

  1. 1Place one hand and knee on a bench, keeping your back flat.
  2. 2Hold a dumbbell in your free hand, arm extended toward the floor.
  3. 3Pull the dumbbell toward your hip, keeping your elbow close to your body.
  4. 4Lower the weight back down with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Don't rotate your torso.
  • Squeeze your shoulder blade at the top.
  • Keep your head neutral.

Common Mistakes to Avoid

  • Using momentum
  • Shrugging the shoulder
  • Not keeping back flat

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