Dumbbell Single Arm Bent Over Row

Muscles worked

Setup

1. Stand with a dumbbell in one hand and place your opposite hand and knee on a flat bench for support.
2. Hinge at the hips until your torso is parallel to the floor, keeping your spine neutral and core engaged.
3. Let the arm holding the dumbbell hang straight down with a neutral grip (palm facing your body).
4. Ensure your supporting shoulder is stacked directly over your wrist and your hips are square to the floor.

How to do it

1. Exhale as you pull the dumbbell toward your hip, driving your elbow back and keeping it close to your ribcage.
2. Squeeze your shoulder blade toward your spine at the top of the movement, ensuring your torso does not rotate.
3. Inhale as you slowly lower the weight back to the starting position with a controlled 2-second eccentric phase.
4. Complete all repetitions on one side before switching to the other arm.

Form checklist

• Keep your back flat like a tabletop; do not round your shoulders or arch your lower back.
• Pull the weight toward your hip/waist rather than your chest to maximize lat activation.
• Keep your neck neutral by looking at a point on the floor about a foot in front of you.
• Avoid using momentum or 'jerking' the weight up; keep the movement strictly in the back and arm.

Pro tips

• Think of your hand as a hook and focus on driving the elbow toward the ceiling to minimize bicep dominance.
• Allow the shoulder blade to stretch forward slightly at the bottom of the rep for a full lat stretch before initiating the pull.

Make it harder

• Perform the row in a 'staggered stance' without a bench to increase the demand on your core and hip stabilizers.
• Add a 2-second pause at the top of each rep to increase time under tension and peak contraction.

Frequently asked

What muscles does the dumbbell single arm bent over row work?

The dumbbell single arm bent over row primarily targets the lats and trapezius, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell single arm bent over row?

The dumbbell single arm bent over row uses dumbbell.

Is the dumbbell single arm bent over row good for beginners?

The dumbbell single arm bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius