Single-Arm Dumbbell Row

Unilateral with support; less lower-back stress than the barbell row.

• Compound
• Dumbbell
• Beginner

How to do it

• Knee and hand on the bench, flat back
• Pull your elbow towards your hip
• Stretch at the bottom, letting your shoulder blade travel down
• Do not rotate your torso to lift more weight

Sets, reps and tempo

Ranges: 8–12 per arm · 1–2 RIR

Tempo: Pull for 1 s to your hip, lower for 2–3 s with a lat stretch

Common mistakes

• Rotating your torso to lift more weight
• Shrugging your shoulder by pulling upwards
• A short range with no stretch at the bottom

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Chest-Supported Machine Row
• Lat Pulldown
• Barbell Row