Dumbbell Single-Arm Row
A unilateral back builder that allows each side to work independently. Great for fixing strength imbalances and allows a massive range of motion and heavy loading.
8-12
Reps
3
Sets
60s
Rest
Back
Primary
Target Muscles
BackBicepsCore
Equipment
Dumbbell
How To Perform
1
Place one knee and the same-side hand on a flat bench for support.
2
Hold a dumbbell in the opposite hand with arm fully extended toward the floor.
3
Keep your back flat and parallel to the floor, core braced.
4
Pull the dumbbell up toward your hip by driving your elbow up and back.
5
Squeeze your lat and mid-back at the top of the movement.
6
Lower the dumbbell slowly and under control to full arm extension.
7
Complete all reps on one side before switching to the other.
Pro Tips
- Don't rotate your torso to cheat the weight up
- Pull toward your hip, not your shoulder, for better lat engagement
- Keep your elbow close to your body
- Use straps if grip fails before your back does
Why You Should Do This
Fixes left-right strength imbalances in the back
Allows a massive range of motion for a deep stretch and full contraction
Less lower back stress than bilateral rows
Can go very heavy with proper form
Develops the lats, rhomboids, and rear delts effectively
Pairs Well With
Build a complete programme by combining with:
Pull-UpsLat PulldownFace Pulls