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Lats · Beginner

Single Arm Dumbbell Row

Unilateral dumbbell row for the back with better side-to-side control.

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Single Arm Dumbbell Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Dumbbell

Sets × reps

4 × 15 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Place one hand and one knee on a bench, with your other foot planted on the floor.
  2. 02Hold the dumbbell with your free hand and keep your back flat.
  3. 03Let the dumbbell hang under your shoulder with your arm extended.
  4. 04Pull the dumbbell toward your hip by driving your elbow back.
  5. 05Lower the dumbbell slowly and repeat before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Kroc RowRelated variationMeadows RowRelated variationLandmine Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSingle-Arm Landmine RowComparable substituteSingle-Arm Cable RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSeated Cable RowComparable substituteSingle-Arm Lat PulldownComparable substituteDumbbell Pullover

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