Single-Arm Dumbbell Row
The single-arm dumbbell row is a horizontal pull exercise that primarily trains the lats, with the rhomboids, mid traps, biceps and rear delts assisting. Equipment: dumbbells and bench. Suited to beginner lifters.
- Primary muscles
- Lats
- Secondary muscles
- rhomboids, mid traps, biceps and rear delts
- Muscle group
- back
- Equipment
- dumbbells and bench
- Movement pattern
- Horizontal Pull
- Difficulty
- Beginner
- Also searched as
- one arm dumbbell row, single arm dumbbell row, one arm db row
Complete single-arm dumbbell row guides
- Proper formSingle‑arm Dumbbell Row: Proper Form, Step‑by‑StepStep‑by‑step single‑arm dumbbell row form guide: setup, execution cues, breathing, tempo, common mistakes with fixes, programming tips, and safety notes for lifters.
- Muscles workedSingle‑Arm Dumbbell Row: Muscles Worked and Smart AlternativesClear, evidence-aware guide to which muscles the single-arm dumbbell row trains, how to program it, and 4 practical alternatives for equipment, injury, or plateau reasons.
- Sets and repsHow Many Sets and Reps for the Single‑arm Dumbbell Row?Clear, evidence‑aligned set/rep/frequency ranges for the single‑arm dumbbell row by goal, practical weekly progression, and when to add weight vs reps.
- Common mistakesThe Most Common Single-arm Dumbbell Row Mistakes (and How to Fix Them)Identify the 6 most common single-arm dumbbell row mistakes, why they happen, what they cost (lost gains or injury risk), and one concrete fix you can use today.
- At-home alternativesSingle‑Arm Dumbbell Row Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the single-arm dumbbell row using bodyweight, dumbbells, or bands. What each keeps or loses, how to program, and when to use a gym.
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Train the same muscles or the same movement pattern.
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