Single Arm Dumbbell Row

Also known as: one arm dumbbell row

In SetGrip: Dumbbell Row (Single Arm)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Unilateral (one arm at a time)
Category
Strength

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Rowing one dumbbell at a time lets you brace the free hand on a thigh or bench to support your spine, which is why this is usually the first row a beginner learns. Working one side also lets the dumbbell travel through a longer arc and deeper bottom stretch than any barbell row allows.

How to do the Single Arm Dumbbell Row

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
  4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without dumbbell

Easier and harder

Frequently asked questions

What muscles does the Single Arm Dumbbell Row work?

The Single Arm Dumbbell Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Single Arm Dumbbell Row good for beginners?

Yes. The Single Arm Dumbbell Row is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.

What can I do instead of the Single Arm Dumbbell Row?

If you cannot do the Single Arm Dumbbell Row, try the Bent Knees Smith Machine Inverted Row, the Single Arm Barbell Row or the Bent over Dumbbell Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Single Arm Dumbbell Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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