One-Arm Dumbbell Row
A supported single-arm row that lets you train each side of the back through a long range while the bench keeps the spine unloaded.
Muscle activation
- Lats45%
- Rhomboids20%
- Biceps15%
- Rear delts10%
- Traps10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Place one knee and the same-side hand on a flat bench, other foot on the floor.
2. Mid-rep
Bring the dumbbell to the side of your lower ribs.
3. End of the movement
Pause briefly and squeeze the back without twisting the torso open.
4. Common mistake
Twisting the torso to heave the weight up
Ways to do it
Row on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Place one knee and the same-side hand on a flat bench, other foot on the floor.
- 2Hold the dumbbell in the free hand with the arm hanging straight below the shoulder.
- 3Keep your back flat and roughly parallel to the floor.
Execution
- 1Drive the elbow up and back toward your hip.
- 2Bring the dumbbell to the side of your lower ribs.
- 3Pause briefly and squeeze the back without twisting the torso open.
- 4Lower under control until the arm is straight and the shoulder stretches forward.
Breathing
Breathe out as you row, breathe in as you lower.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Lats
Secondary
Rhomboids, Rear delts, Biceps, Traps
Key form cues
- Elbow to back pocket
- Flat back
- Hips square
- Long stretch at the bottom
Common mistakes
Twisting the torso to heave the weight up
Keep the hips and shoulders square to the floor and use a load you can row without rotating.
Rowing straight up to the chest
Pull in an arc toward the hip to keep the lats as the main mover.
Rounding the back
Push the supporting hand into the bench and keep the chest long.
Range of motion
From a straight arm with the shoulder reaching toward the floor to the dumbbell beside the lower ribs.
Variations
Easier
Chest-supported dumbbell row
Harder
Kroc row (higher reps, slight body English)
At home
Single-arm band row
Machine / cable
Single-arm cable row