# Single Arm Dumbbell Row

A unilateral dumbbell row targeting the lats and upper back. Useful for building pulling strength and evening out side-to-side differences.

- Beginner · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-single-arm-row/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-single-arm-row/

## Muscles worked

- Lats: 9/10
- Upper back: 7/10
- Biceps: 5/10
- Rear delts: 4/10

## How to do the Single Arm Dumbbell Row

1. Place a knee and hand on a bench, foot wide for balance.
2. Let the dumbbell hang straight, arm relaxed from your shoulder.
3. Pull the weight up toward your lower ribs or hip, driving your elbow back.
4. Straighten your arm back down slowly – repeat on one side.
5. Switch sides and repeat the row for an even workout.

### Full technique — 7 steps

1. Place one knee and same-side hand on a flat bench, with the other foot planted wide.
2. Hold the dumbbell in your free hand with your arm hanging straight below your shoulder.
3. Set your spine neutral, square your hips to the floor, and let the shoulder reach slightly.
4. Row the dumbbell up toward your lower ribs or hip by driving your elbow back.
5. Keep your torso quiet as your shoulder blade moves back and down at the top.
6. Lower the dumbbell until your arm is fully extended and your shoulder reaches at the bottom.
7. Complete all reps on one side, then switch your bench support and repeat.

## Common mistakes

- Twisting the torso to finish reps
- Pulling the dumbbell toward the chest
- Shrugging the shoulder at the top
- Cutting off the bottom stretch
- Jerking the weight out of the bottom

## Form cues

- Pull toward your hip
- Keep hips square
- Let shoulder reach below
- Drive elbow back
- Plant the free foot

## How much to do

- **Strength** (good fit): 4–5 sets of 6–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Meadows Row](https://seto.fit/exercises/meadows-row/), [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/)
- **No equipment**: [Inverted Row](https://seto.fit/exercises/inverted-row/), [Front Lever Raise](https://seto.fit/exercises/front-lever-row/)
- **Machine**: [Seated Cable Row (Close Grip)](https://seto.fit/exercises/seated-cable-row-close-grip/), [Seated Cable Row (Close Overhand Grip)](https://seto.fit/exercises/seated-cable-row-close-overhand-grip/)
- **Kettlebell**: [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/), [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/) — Beginner
- Easier: [Chest Supported Dumbbell Row](https://seto.fit/exercises/chest-supported-row/) — Beginner
- **This exercise: Single Arm Dumbbell Row — Beginner**
- Harder: [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/) — Beginner
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate

## Quick answers

### What muscles does the Single Arm Dumbbell Row work?

Primary: Lats 9/10. Also works: Biceps 5/10, Upper back 7/10, Rear delts 4/10.

### Which joints does the Single Arm Dumbbell Row load?

Lower back: low, Shoulder: low, Elbow: low.

### When should I do the Single Arm Dumbbell Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Single Arm Dumbbell Row?

Strength: 4–5 sets of 6–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Row?

Barbell: Meadows Row, Barbell Bent Over Row. No equipment: Inverted Row, Front Lever Raise. Machine: Seated Cable Row (Close Grip), Seated Cable Row (Close Overhand Grip). Kettlebell: Kettlebell Row, Kettlebell Gorilla Row.

### What is an easier version of the Single Arm Dumbbell Row?

Chest Supported Dumbbell Row (Beginner), Seated Machine Row (Beginner).

### What is a harder version of the Single Arm Dumbbell Row?

Bilateral Dumbbell Row (Beginner), Alternating Dumbbell Pendlay Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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