How to do the Single Arm Dumbbell Row
- Place a knee and hand on a bench, foot wide for balance.
- Let the dumbbell hang straight, arm relaxed from your shoulder.
- Pull the weight up toward your lower ribs or hip, driving your elbow back.
- Straighten your arm back down slowly – repeat on one side.
- Switch sides and repeat the row for an even workout.
Full technique — 7 steps
- Place one knee and same-side hand on a flat bench, with the other foot planted wide.
- Hold the dumbbell in your free hand with your arm hanging straight below your shoulder.
- Set your spine neutral, square your hips to the floor, and let the shoulder reach slightly.
- Row the dumbbell up toward your lower ribs or hip by driving your elbow back.
- Keep your torso quiet as your shoulder blade moves back and down at the top.
- Lower the dumbbell until your arm is fully extended and your shoulder reaches at the bottom.
- 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
Compared with similar variants
| Single Arm Dumbbell Row | Barbell Bent Over Row | Seated Machine Row | Seated Cable Row (Close Grip) | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | easy | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | low | high | — | low |
| Shoulder | low | low | low | low |
| Equipment | Dumbbells, Flat bench | Barbell | Seated row machine | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Meadows Row Harder
- Barbell Bent Over Row Harder
No equipment
- Inverted Row Easier
- Front Lever Raise Harder
Machine
Kettlebell
- Kettlebell Row Same level
- Kettlebell Gorilla Row Harder
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
- Easier Chest Supported Dumbbell Row
- This exercise Single Arm Dumbbell Row
- Harder Bilateral Dumbbell Row
- Harder Alternating Dumbbell Pendlay Row
Too hard for now? Start with the Chest Supported Dumbbell Row.
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).
