Single-arm dumbbell row
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Muscles worked
- High load
- Lats
- Medium load
- Upper back · Rhomboids
- Low load
- Biceps, Delts · Rear, and Forearms · Flexors
Primary muscles
How to do it
Brace one hand and knee on a bench with a flat back and the dumbbell hanging straight below the shoulder for a full stretch. Row the bell to the hip, driving the elbow back, then lower under control. Do not rotate the torso to lift the weight — the spine stays flat and still, and the range comes from the shoulder blade and arm.
Form cues
- Do not rotate the torso to lift
- Full stretch at the bottom
Safety
Talk to a professional before this exercise if you have any of the following:
Elbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.