Dumbbell Single Arm Bent Over Row

1. Hold a dumbbell in one hand and place your free hand and same-side knee on a bench, or stagger your stance and brace the free hand on your thigh.
2. Hinge at the hips until your torso is close to parallel with the floor, back flat.
3. Let the dumbbell hang straight down with your shoulder blade relaxed toward the floor.
4. Brace your core and keep your hips square to the ground.
5. Pull the dumbbell up toward your hip, driving the elbow back rather than out.
6. Squeeze your shoulder blade toward your spine at the top of the row.
7. Lower the dumbbell under control to a full stretch at the bottom.
8. Complete the desired reps, then switch sides and match the rep count.

Common Mistakes

• Rotating the torso to lift the weight: twisting the trunk open heaves the dumbbell up with momentum instead of the lats. Keep your shoulders and hips square to the floor and let the arm and shoulder blade do the work.
• Rowing toward the shoulder: pulling the dumbbell up near the armpit with a flared elbow shifts emphasis away from the lats. Draw the elbow back along your side so the weight finishes near your hip.
• Cutting the stretch short: never letting the arm fully lengthen at the bottom skips the loaded stretch on the lat. Let the shoulder blade glide forward at the bottom before starting the next pull.
• Rounding the back: dropping the chest and rounding the spine under a heavy dumbbell loads the lower back poorly. Hinge with a flat back and brace firmly on the bench or thigh.

Programming Tips

Single arm rows work well in the 8 to 12 rep range for 3 to 4 sets per side, since the free hand bracing on a bench lets you isolate each side of the back without the lower back having to hold an unsupported hinge. Progress by adding a rep or two before moving up in dumbbell size, and always match the weaker side first if you notice an imbalance between arms. Use it after your main bilateral row or pulldown as a finisher that lets you chase a deeper stretch and a harder squeeze than a barbell row allows. It's also a solid choice for lifters with a cranky lower back, since the supported torso removes most of the spinal loading.

Common Questions

Should I rotate my torso as I pull? A small amount of natural rotation is fine, but if you're twisting hard to move the weight, it's too heavy; drop the load and keep the pull strict.

Why does one side feel noticeably weaker? Small side-to-side strength gaps are normal; training unilaterally like this is exactly how you close them over a few months.

Should I row to my hip or my ribs? Toward the hip targets the lats more directly, while rowing higher toward the ribs shifts emphasis onto the mid back and rear delts.