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Single-Arm Dumbbell Row
How to do the Single-Arm Dumbbell Row with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Biceps, Forearms, Traps
How to do it
- Place your left knee and left hand on a flat bench, ensuring your back is flat and nearly parallel to the floor.
- Plant your right foot firmly on the floor for stability and grasp a dumbbell with your right hand using a neutral grip.
- Let the dumbbell hang straight down to fully stretch your lat, keeping your core braced.
- Pull the dumbbell up towards your right hip by driving your elbow toward the ceiling.
- Keep your elbow tucked close to your body and squeeze your shoulder blade at the top.
- Lower the dumbbell slowly along the same path until your arm is fully extended.
Coaching cues
- Pull to the hip, not the chest
- Keep the torso from twisting excessively
- Drive the elbow back
Common mistakes
- Pulling straight up into the armpit, which shifts focus to the biceps and traps
- Twisting the spine drastically to heave the weight up
- Rounding the lower back
Equipment and setup
Flat bench, dumbbell
Flat bench positioned horizontally.
Also known as: DB Row, One-Arm Row
Track your Single-Arm Dumbbell Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
