Single-Arm Dumbbell Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Place one knee and the same-side hand firmly on a flat bench, keeping the opposite foot flat on the floor.
• Keep the spine neutral, shoulder blades pulled back, and the dumbbell hanging straight down.
• Pull the elbow toward the hip, keeping the arm close to the torso and initiating the pull from the upper back.
• Squeeze the shoulder blade at the peak of the movement, then lower the dumbbell under control back to the starting position.

Common mistakes

• Rotating the torso to lift the weight instead of keeping the chest parallel to the floor.
• Yanking the dumbbell up with momentum and using the biceps rather than the back muscles.
• Allowing the shoulder to drop and the upper back to round at the bottom of the movement.

Frequently asked questions

How high should I pull the dumbbell?

Pull the dumbbell until your elbow is slightly past your torso, ensuring you do not twist your chest or lift your shoulder.

Can I perform this exercise standing without a bench?

Yes, you can perform it in a staggered stance, supporting your non-working arm on your thigh or a dumbbell rack.

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