Single Arm Dumbbell Row: Master Form, Muscles, and Variations

The single arm dumbbell row is one of those go-to moves for anyone wanting a strong, well-shaped back.

Since it’s a unilateral exercise, you get to work each side on its own, which helps fix those annoying muscle imbalances and lets you really hone in on the lats, rhomboids, and middle traps.

The single-arm dumbbell row is a staple for building the mid-back—think lats, traps, and rhomboids. It’s pretty much a must if you want that v-shaped look up top.

Unlike most two-arm rows, this one lets you isolate muscles more and get a bigger range of motion. It’s handy for beginners learning proper rowing mechanics, but honestly, experienced lifters can always use it to shake things up.

You don’t need much equipment—just a dumbbell and maybe a bench. It’s simple to set up almost anywhere, and that support lets you zero in on your back muscles without worrying so much about losing form.

Key Takeaways

• The single arm dumbbell row targets the lats, traps, and rhomboids, and lets you train one side at a time to fix muscle imbalances.
• Good form means keeping your spine neutral, driving your elbow back, and really squeezing your lat at the top.
• This exercise works for all kinds of rep ranges and has plenty of variations for different goals and experience levels.

What Is the Single Arm Dumbbell Row?

The single arm dumbbell row is a pulling exercise where you use one dumbbell at a time. It’s a horizontal row, not vertical, and it’s got a few perks over classic two-arm moves like the bent-over row.

Exercise Overview

The single arm dumbbell row mainly hits the lats, traps, and rhomboids. You just need a dumbbell and usually a bench for support.

Primary muscles worked:

• Latissimus dorsi (lats)
• Trapezius (traps)
• Rhomboids
• Rear deltoids

Secondary muscles engaged:

• Biceps
• Core stabilizers
• Forearms

Set up beside a bench, put one hand on it for balance, and row the dumbbell up toward your hip. That support hand means you’re not stuck holding a bent-over position the whole time.

With this one-arm style, each side of your back works on its own. That’s a big plus for evening out left-right differences.

You also get a bigger range of motion than you would with a barbell. The dumbbell can move farther behind your torso, which gives your back a deeper stretch and squeeze.

Horizontal Row vs. Vertical Pull Movements

Horizontal rows like the single arm dumbbell row move the weight toward your body in a straight, horizontal line. That’s pretty different from vertical pulls like pull-ups or lat pulldowns.

Horizontal pulling:

• Weight moves parallel to the ground
• Hits mid-trap and rhomboids hard
• Works the back of your shoulders
• Adds width to your back

Vertical pulling:

• Weight moves up and down
• Mainly targets the lats
• Pulls from overhead
• Builds back thickness

Rows like this are great for posture. They strengthen the muscles that pull your shoulders back and down—something most of us could use.

There’s research showing unilateral training helps you focus on the working muscle more, which leads to better muscle recruitment. That’s a fancy way of saying you get more out of every rep.

Horizontal and vertical pulls both have their place in a full back routine. They hit different angles and muscle groups, so mixing them up just makes sense.

Single Arm Dumbbell Row vs. Bent-Over Row

The single arm dumbbell row and the bent-over row both work similar muscles, but they’re not the same in how you do them or what you get out of them. Both are solid dumbbell back exercises.

Single Arm Dumbbell Row advantages:

• Bench support means more stability
• You can focus on one side at a time
• Puts less stress on your lower back
• Lets you move the dumbbell through a bigger range
• Form is easier to keep tight

Bent-Over Row characteristics:

• Both sides work at once
• Core has to stay tight the whole time
• Loads the muscles along your spine
• You can use heavier weights overall
• Faster if you’re short on time

With the bent-over row, you’re holding a hip hinge the whole set. That means more work for your glutes and lower back.

The single arm version is better for isolating your back and dialing in your form. Beginners tend to prefer it since it’s less demanding on the core and hips.

Both build a strong back. Which you pick really depends on your goals, how experienced you are, and whether you want more stability or more of a challenge.

Key Muscles Targeted

The single arm dumbbell row fires up several back muscles at once. The latissimus dorsi does most of the pulling, while the traps and rhomboids keep your shoulder blades in check.

Latissimus Dorsi Function

The lats are the stars during this move. They’re those big, triangle-shaped muscles that stretch from your lower back up to your arms.

They pull your arm toward your body and move your upper arm back as you row. Simple as that.

Main lat jobs:

• Pulling the dumbbell up and back
• Controlling the way down
• Keeping your shoulder joint steady

The unilateral dumbbell row hits a lot of muscle groups at once. That’s why it’s so good for building both width and thickness in your back.

Working one arm at a time means each lat has to pull its own weight—literally. That’s key for fixing any left-right strength gaps.

Role of Trapezius and Rhomboids

The traps and rhomboids are your scapular control team. The middle part of the traps pulls your shoulder blades in toward your spine.

Rhomboids help with that retraction and keep things stable. They’re tucked between your shoulder blades and do a lot for your posture.

What these muscles do:

• Scapular retraction—pulling shoulder blades together
• Postural support—keeping your upper back straight (see more here)
• Movement control—steadying the shoulder blade

The traps actually have three sections, but the middle gets the most action during rows. The upper and lower parts just help out.

Fun fact: Single arm rows light up your core more than two-arm rows. You’ll feel your obliques working to keep your torso from twisting.

Posterior Deltoid and Supporting Muscles

Your rear delts get in on the action too, helping you pull your arm back and keeping your shoulder stable.

Biceps do their part by bending your elbow. The brachialis and brachioradialis jump in as well during the pull.

Supporting cast:

• Posterior deltoid—extends and steadies the shoulder
• Biceps brachii—flexes the elbow
• Brachialis—more elbow flexion
• Forearm muscles—grip and wrist support

The infraspinatus and teres minor (rotator cuff muscles) keep your shoulder joint stable. They’re small but important.

Your core—especially the obliques and erector spinae—has to work hard to keep you from twisting or rounding your back while you row with one arm.

Benefits of Single Arm Dumbbell Rows

Single arm dumbbell rows are a powerhouse for building back strength and sorting out those pesky imbalances. They also wake up your deep core muscles and help you move better in everyday life.

Back Strength and Muscle Development

This move hits several back muscles at once. You’ll feel it most in your lats, rhomboids, and mid-traps.

Training one side at a time really lets you focus on the muscle you’re working, which can help you grow faster.

The row also brings in your rear delts and biceps as helpers. So, you’re getting more than just back gains here.

Biggest muscles you’ll build:

• Latissimus dorsi (gives width and thickness)
• Rhomboids (carves out the upper back)
• Middle trapezius (helps your posture)
• Rear delts (keeps shoulders stable)

Because you’re only working one side at a time, it’s sometimes easier to go heavy. Each arm has to pull its own weight, no cheating allowed.

Fixing Muscle Imbalances

Let’s be real—most people have a stronger side. Single arm dumbbell rows make you deal with that head-on.

Dumbbells don’t let your strong side bail out your weak side. Each arm has to do the work alone.

Stick with these and you’ll see your weaker side catch up. That means better symmetry and fewer weird movement patterns.

Imbalances can mess with your posture and even cause injuries. Fixing them with single arm rows just makes your whole body move and feel better.

Plus, this exercise can show you where you’re lagging. You can always tweak your sets or reps to focus on the side that needs more love.

Core Stability and Functional Strength

Single arm dumbbell rows really put your core to the test for the whole set. Your abs and back have to keep you steady while one arm does all the pulling.

That anti-rotation work? It actually shows up in sports and everyday stuff. You end up teaching your body to stay solid while one side moves and the other stays put.

Core muscles activated:

• Obliques - keep your trunk from twisting
• Transverse abdominis - stabilize your spine
• Erector spinae - support your lower back

This movement isn’t just for the gym—it kind of mimics things like yanking open a heavy door or picking up a box. It’s the kind of strength you actually use when life gets awkward.

Standing versions crank up the core challenge even more. You’ve got to coordinate everything from your feet to your shoulders just to keep good form and pull the weight.

Proper Form and Technique

Nailing the setup and movement is huge if you want results from the one-arm dumbbell row—and if you want to avoid tweaking something. This lift’s all about body position, smooth control, and not falling into those classic mistakes.

Step-by-Step Setup

Put one knee and the same-side hand on a flat bench. Keep your supporting hand right under your shoulder, and plant your other foot steady on the floor.

Grab the dumbbell with your free hand—neutral grip’s best. Let your arm hang straight down from your shoulder, and keep your back flat, almost parallel to the floor.

Key setup points:

• Look down at the bench, head neutral
• Brace your core to stay stable
• Free leg out for balance
• Dumbbell hanging with your arm fully extended

Your leg on the bench gives you a solid base. The foot on the floor acts like an anchor, so you’re not wobbling all over the place.

Correct Movement Patterns

Row the dumbbell up in a straight line, aiming for your hip. Lead with your elbow, keeping it close to your body—don’t let it flare out. At the top, squeeze your shoulder blade back toward your spine.

Pause for a second when your elbow lines up with your torso. The dumbbell should brush your ribs or just below your chest. Lower it back down with control, no letting it drop.

Movement checklist:

• Elbow goes back, not out
• Wrist stays straight
• Back stays flat
• Control both directions, up and down

Your core is working overtime to keep you steady here. Abs and lower back lock you down so your back muscles can actually do the rowing. Sounds simple, but it’s easy to let form slip if you’re not paying attention.

Common Mistakes to Avoid

One big mistake? Twisting your torso as you pull. That usually means the weight’s too heavy or your core’s not braced enough. Try to keep your shoulders squared up to the bench the whole time.

Another one: using momentum. If you’re swinging or jerking the dumbbell, you’re cheating yourself out of the muscle work. Focus on smooth, steady reps.

Mistakes that limit results:

• Letting the elbow drift too far out
• Not pulling through a full range
• Letting your supporting shoulder sag
• Speeding through your reps

Don’t go too heavy right away—pick a weight that lets you hold your form. Master the movement before you start stacking plates. Sloppy reps just mean more risk and less reward.

Popular Variations and Alternatives

The single arm dumbbell row has a bunch of useful variations that hit similar muscle groups but mix up the stability challenge and feel. They’re great if you’re bored, short on equipment, or just want to shake things up.

Kneeling Single Arm Dumbbell Row

This version ditches the bench but keeps you stable. Put one knee and the same-side hand on a bench or something sturdy.

Your other foot stays planted for balance. It’s a simple setup, really.

The movement’s almost identical to the classic row. Pull the dumbbell up toward your hip, keep your back straight, nothing fancy.

Key benefits include:

• Better balance for newer lifters
• Takes pressure off your lower back
• Still works the same muscles

If you have trouble balancing on the regular row, this kneeling setup is a nice fix. Plus, it’s handy when benches are all taken at the gym—happens more often than you’d think.

Chest-Supported Dumbbell Row

The chest-supported row takes your core out of the equation by letting you rest your torso against an incline bench. Set the bench around 45 degrees and lie face-down.

This one’s great because your lower back gets a break. The bench keeps you honest—no cheating or swinging the weight up.

You can row with both arms at once or stick to one at a time. Since your core isn’t the limiter, you can usually go heavier.

Setup requirements:

• Bench set to 30-45 degrees
• Feet pressed into the floor
• Chest tight to the pad

If your back gets cranky with unsupported rows, this is your move. Advanced lifters also love it for dialing in pure back work without distractions.

Renegade Row

The renegade row is a bit wild—it’s a plank and a row mashed together. Start in a push-up position, gripping a dumbbell in each hand on the floor.

Row one dumbbell up while the other arm stabilizes your weight. Your core’s basically on fire the whole time, fighting to keep you from twisting.

It’s a back exercise, sure, but it’ll light up your abs and shoulders too. Switch arms each rep and try not to tip over—easier said than done.

Muscle groups worked:

• Lats and rhomboids
• Core and stabilizers
• Shoulders and arms

The renegade row is a full-body challenge that’s awesome for circuits or a tough finisher. Not easy, but worth it if you want to mix things up.

Split Stance and Bird Dog Row

The split stance row? Stand with one foot forward, opposite arm does the rowing. You’ll feel your balance get tested while your back works solo.

The bird dog row starts on hands and knees. Extend the opposite arm and leg, then row with your free arm—feels awkward at first, but it’s sneaky good for your core and coordination.

Both are great for improving coordination and fixing left-right muscle gaps. If you tend to favor one side, these will call you out.

Split stance lets you go heavier, while bird dog is more about core burn and lighter weight. Honestly, they’re both good warm-ups or add-ons for athletes who need more balance in their training.

Programming Single Arm Dumbbell Rows

Getting the most out of single arm rows means picking the right reps and sets, and knowing where they fit in your routine. Progressing weight and volume over time is what drives results—otherwise, you’ll just stall out.

Reps and Sets Based on Goals

Rep ranges matter, depending on what you want. Sets and reps should line up with your main goal.

Strength Development: Go for 3-5 sets of 3-6 reps if you’re chasing max strength. Lower reps mean you can push heavier weights and focus on power.

Muscle Growth: 3-4 sets of 8-12 reps is the sweet spot for building muscle. This range gives you enough tension and fatigue to actually grow.

Muscular Endurance: 2-3 sets of 15-20 reps will build up your ability to keep going. Lighter weight, higher reps—think burn, not brute force.

Rest 2-3 minutes between sets for strength, 60-90 seconds for muscle, and just 30-60 seconds for endurance. Don’t rush, but don’t drag it out either.

Integrating Into Back Workouts

Single arm dumbbell rows fit as a main or accessory move in back day. Where you put them matters.

As a Primary Exercise: Put them first if you want to go heavy and focus on strength. Fresh muscles, better form, more weight.

As a Secondary Exercise: Use them after big lifts like pull-ups or barbell rows if you’re chasing muscle size. They’ll still work, just with a bit of pre-fatigue.

Training Frequency: Hit single arm rows 2-3 times a week, but give yourself at least 48 hours between sessions. Recovery’s key if you want actual progress.

Pair these with moves like lat pulldowns or seated cable rows. Don’t overload your session with too many row variations back-to-back—your elbows and shoulders will thank you.

Adjusting Resistance and Progression

Progressive overload is the engine behind steady gains in strength training. It’s all about upping the challenge in a structured way.

There are a few ways to keep your workouts from getting stale. Let’s break them down.

Weight Progression: Once you can hit your target reps on every set, bump your dumbbell weight up by 2.5-5 pounds. Smaller jumps seem to work better for steady progress, honestly.

Volume Progression: If you’re not ready to add weight, try tossing in an extra set or a couple more reps. That slow build helps your body adjust.

Tempo Adjustments: Make the lowering phase last 3-4 seconds. It’s sneaky hard. Or, pause at the top—turns out, that’s tougher than it sounds.

Range Adjustments: Get a deeper stretch at the bottom or squeeze harder at the top. Tiny tweaks like these can make a big difference, even if you never touch another dumbbell.

Logging your workouts helps you spot when it’s time to change things up. Those little improvements? They add up, even if it doesn’t feel like it right away.

Frequently Asked Questions

Single arm dumbbell rows hit a bunch of muscles and bring some perks you won’t get from two-arm rows. People usually want to know about form, weight selection, or how to slot these into their current routine.

What muscles are targeted when performing a single arm dumbbell row?

The main muscle at work is the latissimus dorsi—that big one across your back. You’ll also feel it in your rhomboids and middle traps between your shoulder blades.

Rear deltoids get involved too, along with your biceps as you pull. It’s a bit of a team effort.

Your core steps up to keep you stable. And don’t forget, your legs and glutes help you stay balanced on the bench.

What are some effective alternatives to single arm dumbbell rows?

Bent-over barbell rows hit similar muscles, but you use both arms at once. Cable rows are a solid pick if you want constant tension.

T-bar rows mix up the grip angle and still target your back. Chest-supported rows are nice if you want to take your core out of the equation for a bit.

Resistance bands can serve as effective alternatives if you’re short on equipment. Inverted rows let you use your own body weight instead.

How do you properly execute a single arm dumbbell row?

Start with one knee and hand on a bench for support. Keep your back flat and brace your core.

Grab the dumbbell with your free hand, arm hanging straight down. Pull it up toward your lower ribs—don’t rush.

At the top, squeeze your shoulder blade back. Lower the weight slowly and repeat.

Keep your elbow tucked close to your side. Try not to twist your torso or swing the weight up—let your muscles do the work.

Is there a benefit to doing single arm rows compared to traditional rows?

Single arm rows let each side work on its own. That’s great for spotting and fixing any strength gaps between your left and right sides.

Because you’re only using one arm, your core has to stabilize you more. It’s a sneaky way to build core strength.

You’ll also get a bigger range of motion than with some two-arm row variations. The working arm isn’t blocked by the other one.

What is the recommended weight range for someone starting single arm dumbbell rows?

If you’re new, 10-15 pounds per arm is a safe bet to start learning the movement. Women often begin with 8-12 pounds, while men might go for 12-20 pounds.

Pick a weight that lets you do 12-15 reps with good form. If you can’t get to 8 reps, it’s probably too heavy.

Once 15 reps feel easy, bump up by 2-5 pounds. Just don’t let your form slip for the sake of more weight.

How can single arm dumbbell rows be incorporated into a full-body workout routine?

Single arm dumbbell rows are a solid choice on upper body or back days. They team up nicely with pushing moves like push-ups or chest presses.

The exercise fits into shoulder and arm training programs if you’re aiming for well-rounded muscle growth. Most folks get good results doing them 2-3 times a week, as long as they’re giving their muscles enough time to recover.

They slot right into circuit training or a full-body routine without much fuss. Since you just need a dumbbell and a bit of space, they’re pretty handy for home workouts too.