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Dumbbell Single Arm Bent Over Row

The Dumbbell Single Arm Bent Over Row builds back strength and control while improving muscle balance through unilateral pulling.

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Dumbbell Single Arm Bent Over Row

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Published: Apr 22, 2025 · Updated: Mar 15, 2026

Training one arm at a time, the Dumbbell Single Arm Bent Over Row builds lat thickness and upper-back strength while allowing each side to work independently. This unilateral approach helps identify and correct strength imbalances that bilateral rows can mask.

The lats perform the primary pulling work, with the biceps and rear deltoids providing secondary support. Using a bench for bracing reduces lower-back strain and allows greater focus on controlled mechanics. Back muscles respond strongly to rowing movements that emphasize a full stretch and peak contraction, making deliberate tempo and form especially important for muscle development (Marchetti & Uchida, 2011).

The single-arm setup also increases core engagement as the body resists rotation under load. Progressive resistance exercises involving pulling patterns support not only back thickness and pulling power but also long-term shoulder health and joint stability (Sharma et al., 2021). This makes the exercise a valuable addition to bodybuilding, strength, and athletic programs focused on balanced upper-body development.

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Technique and form

How to perform the Dumbbell Single Arm Bent Over Row

Stand beside a bench with feet shoulder-width apart and place your right hand and right knee on the bench for support.
Hold a dumbbell in your left hand with a neutral grip, allowing your arm to hang straight down toward the floor.
Keep your back flat and parallel to the ground, with your head in a neutral position aligned with your spine.
Brace your core and pull your shoulder blade down and back before initiating the movement.
Exhale as you pull the dumbbell up toward your hip, keeping your elbow close to your body and driving your elbow toward the ceiling.
At the top position, squeeze your back muscles while keeping your torso stable and maintaining a neutral spine.
Inhale as you slowly lower the dumbbell back to the starting position with control, feeling a stretch in your lat muscle.
Complete all repetitions on one side before switching to the opposite arm and repeating the movement.

Important information

Keep your supporting hand and knee firmly planted on the bench to maintain stability throughout the exercise.
Avoid rotating your torso during the movement; your shoulders should remain parallel to the ground.
Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
If you feel strain in your lower back, reduce the weight or check your form to ensure your core is properly braced.

Dumbbell Single Arm Bent Over Row — Step 1

Dumbbell Single Arm Bent Over Row — Step 2

Common Mistakes: Dumbbell Single Arm Bent Over Row

Rounding your upper back

Keep your chest up and shoulders pulled back. A rounded back shifts the load away from the target muscles and strains your spine.

Not fully stretching at the bottom

Let the weight stretch your muscles at the bottom of each rep. A full range of motion leads to better results.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Skipping the warm-up

Jumping straight into heavy weight without warming up increases your injury risk. Do a few lighter sets first.

Benefits of the Dumbbell Single Arm Bent Over Row

Builds stronger upper back muscles (lats)

The Dumbbell Single Arm Bent Over Row directly targets your upper back muscles (lats), helping you build strength and size in this area over time.

Compound movement for real-world strength

Because the Dumbbell Single Arm Bent Over Row uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Increases overall strength

Regularly performing the Dumbbell Single Arm Bent Over Row with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

Dumbbells allow each side to work independently, helping fix strength imbalances, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Dumbbell Single Arm Bent Over Row can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Dumbbell Single Arm Bent Over Row

The Dumbbell Single Arm Bent Over Row is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Lats — Your upper back muscles (lats) control the pulling motion and stabilize your torso. These are the main muscle doing the heavy lifting during the Dumbbell Single Arm Bent Over Row.

Secondary muscles

Biceps — Your biceps bend your elbows and help control the weight. While not the main focus, these muscles play an important supporting role.

Rear Delts — Your rear shoulder muscles pull the weight back and stabilize the shoulder joint. While not the main focus, this muscle plays an important supporting role.

The Dumbbell Single Arm Bent Over Row primarily works 1 muscle with 2 supporting muscles assisting the movement.

Risk Areas

Lats Traps

Muscles worked during the Dumbbell Single Arm Bent Over Row

FAQ - Dumbbell Single Arm Bent Over Row

What muscles does the Dumbbell Single Arm Bent Over Row target?

The Dumbbell Single Arm Bent Over Row primarily targets the latissimus dorsi (lats) and trapezius muscles. It also engages secondary muscles including the rhomboids, posterior deltoids, biceps, and forearm flexors while requiring significant core activation for stabilization.

How can I ensure proper form during this exercise?

Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.

How heavy should I go with the dumbbell?

Choose a weight that allows you to complete 8-12 reps with perfect form while feeling challenged in the final reps. Beginners should start lighter (10-20 lbs) to master technique, while intermediate lifters typically use 25-45 lbs and advanced lifters may work with 50+ lbs depending on their goals.

How often should I include Single Arm Rows in my training routine?

For optimal results, incorporate this exercise 1-2 times weekly with at least 48 hours between sessions targeting the same muscle groups. If building back strength is a priority, you can program it as a primary movement on your pulling/back days.

What are common mistakes to avoid with the Single Arm Row?

Avoid rounding your lower back, using momentum to swing the weight, rotating your torso excessively, or shrugging your shoulder toward your ear. Also, don't rush the movement—control the dumbbell throughout the entire range of motion for maximum muscle engagement.

Scientific References

Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG

Marchetti PH, Uchida MC · J Appl Biomech (2011)

Progressive Resistance Exercises plus Manual Therapy Is Effective in Improving Isometric Strength in Overhead Athletes with Shoulder Impingement Syndrome: A Randomized Controlled Trial

Sharma S, Ghrouz AK, Hussain ME, et al. · Biomed Res Int (2021)

Damage and the repeated bout effect of arm, leg, and trunk muscles induced by eccentric resistance exercises

Chen TC, Yang TJ, Huang MJ, et al. · Scand J Med Sci Sports (2019)

Sources are peer-reviewed academic publications from PubMed.

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