Dumbbell Bent over Single Arm Row (VERSION 2)
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Back
- Type
- Strength
The dumbbell bent over single arm row is a unilateral back-builder that targets the latissimus dorsi and upper-back muscles like the traps and rhomboids, with the rear delts and biceps assisting. Working one side at a time, it builds back thickness, evens out left-to-right strength, and is easy to load and brace with a single dumbbell and a bench.
How to do the Dumbbell Bent over Single Arm Row (VERSION 2)
- 1Place one hand and the same-side knee on a flat bench, with your other foot planted on the floor and a dumbbell on the ground beside you.
- 2Hinge at the hips until your torso is roughly parallel to the floor, keeping a flat back and a neutral neck.
- 3Reach down and grip the dumbbell with your free hand, letting your arm hang straight beneath your shoulder.
- 4Brace your core and set your shoulder blade down and back before you start the pull.
- 5Row the dumbbell up toward your hip and lower ribs, driving your elbow back and close to your side rather than flaring it out.
- 6Squeeze your back at the top with your elbow above the line of your torso, keeping your shoulders level and square.
- 7Lower the dumbbell under control until your arm is fully extended and your shoulder reaches slightly forward.
- 8Complete all reps on one side, then switch your stance and repeat with the other arm.
Form tips
- Initiate each rep by pulling your shoulder blade back, then let the elbow follow — this loads the back instead of just the arm.
- Keep your torso still and your hips square; resist the urge to twist your body to swing the weight up.
- Drive the elbow toward your hip, not straight out to the side, to keep tension on the lats and upper back.
- Use a full range of motion: let the dumbbell stretch the lat at the bottom and pull it to your lower ribs at the top.
- Brace your core and keep a flat, neutral spine throughout to protect your lower back.
Common mistakes
- Rounding the lower back during the hinge, which shifts load onto the spine and risks injury.
- Yanking the dumbbell up with body English, which uses momentum instead of the back muscles and reduces tension.
- Rotating the torso open to lift heavier, which twists the spine and turns the movement into a cheat rep.
- Flaring the elbow far out from the body, which trades back engagement for shoulder strain.
- Cutting the range short at the bottom, missing the lat stretch and shortchanging the rep.
Frequently asked questions
What muscles does the single arm dumbbell row work?
It mainly works the latissimus dorsi and upper-back muscles such as the traps and rhomboids, with the rear delts and biceps helping to pull the weight.
Why do a single arm row instead of a two-arm row?
Working one side at a time lets you brace on a bench, use a full range of motion, and fix left-to-right strength imbalances, since each side has to do its own work.
Is the single arm dumbbell row good for beginners?
Yes. Bracing a hand and knee on a bench supports your spine and makes it easier to keep good form, so it is a beginner-friendly way to learn back rows.
How many sets and reps should I do?
For back size and strength, 3-4 sets of 8-12 reps per arm is a solid range. Pick a weight you can control through a full range on every rep.
Where should I feel this exercise?
You should feel it in the muscles of your back — the lat along your side and the upper back between your shoulder blades — not mainly in your lower back or arm.
