Exercise
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.
Dumbbell Single Arm Bent Over Row
The Dumbbell Single Arm Bent Over Row is a unilateral rowing exercise that targets the lats, upper back, and supporting stabilizers while allowing each side to work independently. By training one arm at a time, this movement helps correct strength imbalances and improves coordination between the back, core, and shoulders.
Using a bench for support reduces lower-back strain and allows greater focus on controlled pulling mechanics. The unilateral nature of the exercise increases core engagement as your body works to resist rotation, making it an effective option for both strength development and movement quality.
Commonly included in bodybuilding, strength, and athletic programs, the Dumbbell Single Arm Bent Over Row supports overall back thickness, pulling power, and shoulder stability. When performed with strict form and controlled tempo, it contributes to improved posture, balanced muscle development, and long-term upper-back strength.
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.
FAQ - Dumbbell Single Arm Bent Over Row
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.
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.
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.
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.
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.
Dumbbell Single Arm Bent Over Row
Exercise Details
Primary Muscles
Secondary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
