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backbeginnerReviewed by Dr. Ananya Iyer, DPT

Single-Arm Dumbbell Row

Unilateral row providing exceptional lat stretch and eliminating side-to-side muscle imbalances.

Recommended Sets3 Sets
Rep Range10–12 Reps
Rest Period60s Rest
Equipmentdumbbell, bench

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Single-Arm Dumbbell Row

Place one knee and same-side hand on flat bench for solid 3-point support. Keep back flat and grasp dumbbell with free hand hanging straight down.

  • Primary Muscle: BACK
  • Secondary Synergists: BICEPS
  • Rest Interval: 60 seconds between sets

Single-Arm Dumbbell Row Anatomy Activation

Primary motor unit recruitment for back with secondary synergist stabilizers.

Primary (back)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: backFront anatomical silhouette highlighting back in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: backBack anatomical silhouette highlighting back in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Frontal Planes
Primary KinesiologyHumeral Adduction & Scapular Retraction
Biomechanical VectorInferior-posterior vector towards lower spine
Active Anatomy:Primary: backSynergist: biceps
Figure: Biomechanical muscle recruitment model for back. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (biceps).

Step-by-Step Execution Guide

1

Place one knee and same-side hand on flat bench for solid 3-point support.

2

Keep back flat and grasp dumbbell with free hand hanging straight down.

3

Pull dumbbell up towards hip pocket, keeping elbow close to torso.

4

Pause at top, lower slowly feeling deep lat stretch.

Common Mistakes & Form Fixes

Twisting torso aggressively at top of row.

Pulling dumbbell to shoulder instead of hip.

Biomechanical Safety & Injury Warning

Keep neck in neutral alignment looking slightly ahead on bench.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Seated Cable Row (Close-Grip V-Bar)back
View Form
Barbell Bent-Over Rowback
View Form
Wide-Grip Lat Pulldownback
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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