Single-Arm Dumbbell Row

The single-arm dumbbell row trains your lats, mid back and biceps one side at a time. A bench supports your torso so you can use heavy weights.

How to do the Single-Arm Dumbbell Row

1. Place one hand and the same-side knee on a bench, with your back flat and the other foot on the floor.
2. Let the dumbbell hang below your shoulder with your arm straight.
3. Drive your elbow toward your hip and squeeze your shoulder blade toward your spine.
4. Lower under control to a full stretch before the next rep.

Common mistakes

• Your torso twists up as you row. Keep your shoulders square to the floor and row to the hip, not the chest.
• You shrug toward your ear. Pull your shoulder blade down and back first, then bend the elbow.
• You cut the range short. Let the dumbbell hang fully at the bottom of each rep.

With a bench or without

With a bench: use the bench as above. It lets you go heavy without your lower back compensating.

Without a bench: put one hand on a sturdy chair, a couch arm or a stair, or stagger your feet and rest your hand on your thigh.

Easier and harder versions

Easier: Use a lighter dumbbell and take a short pause at the bottom.

Harder: Pause for a second at the top or move up in weight. Reppy uses a 2-0-1 tempo and 10 reps on each arm.

Workouts that use the Single-Arm Dumbbell Row

More back exercises