Supporting one hand and knee on a bench lets you row a heavy dumbbell with the other arm while the lower back stays stable. It trains each side of the back individually, which highlights imbalances and allows a longer range of motion than a barbell row.
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How effective is this exercise for you?
3
Sets
12
Reps
Dumbbell
Equipment
7.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Back
➕
Secondary
Biceps
📋 How To Perform Single Arm Dumbbell Row
1
Place one knee and hand on a bench for support, back flat and parallel to the floor.
2
Hold a dumbbell in the free hand, arm hanging straight down.
3
Pull the dumbbell up toward your hip, driving your elbow back and up.
4
Squeeze your back at the top, then lower slowly to a full stretch.
5
Keep your torso still — avoid twisting to help lift the weight.
💡 Benefits of Single Arm Dumbbell Row
Builds the lats, mid-back and biceps with a stable, comfortable setup, and exposes strength differences between sides. It is easy to learn and a good option for beginners and for lifters who want to work the back without loading the spine heavily.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps per arm, pulling the elbow toward the hip. Lower the dumbbell fully for a good lat stretch, and keep the torso parallel to the floor.
⚠️ Common Mistakes to Avoid
Twisting the torso to move the weight
Letting the shoulder droop forward at the bottom of the rep
Pulling with the arm instead of the elbow
✅ Pro Tips
Keep the torso parallel to the floor and pull the elbow toward the hip
Lower the dumbbell fully for a good stretch of the lats
🛡️ Safety Notes
A safe exercise. Keep the spine neutral and avoid yanking the weight, and use a dumbbell you can control for the full set.
