Single-Arm Dumbbell Row

The ultimate unilateral back builder — fixes imbalances, builds thick lats, and allows heavy loading with maximum control

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Lats, Rhomboids
Secondary Muscles	Traps, Rear Delts, Biceps
Equipment	Dumbbell, Flat Bench
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Place left knee and left hand on flat bench
   • Hand directly under shoulder, knee under hip
2. Stance: Step right leg back into stable split stance
   • Foot flat on floor, slight bend in knee
3. Torso angle: Back flat, nearly parallel to floor
   • Neutral spine — not rounded or hyperextended
4. Dumbbell grip: Neutral grip (palm facing torso)
   • Can also use pronated grip for variation
5. Starting arm position: Arm hangs straight down, full stretch
   • Slight shoulder blade protraction at bottom
6. Head position: Neutral, looking down at floor

Equipment Setup

Equipment	Setting	Notes
Bench	Flat (no incline)	Sturdy, won't tip over
Dumbbell	Start with moderate weight	Can go heavy once form is solid
Stance	Non-working leg back	Creates stable tripod

Setup Cue

"Three points of contact — hand, knee, foot. Make a table with your back, perfectly flat."

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable base for unilateral pull

1. Left hand and knee on bench (if rowing right side)
2. Right leg back, foot planted firmly
3. Torso parallel to floor, back flat
4. Dumbbell hanging straight down from shoulder
5. Breathe normally, brace core lightly

Tempo: Take your time — stability is key

Feel: Stable, balanced, ready to pull heavy

⬆️ Pull Phase

What's happening: Pulling dumbbell to hip, driving elbow back

1. Initiate by pulling elbow straight back (not up)
2. Keep dumbbell close to body, path toward hip
3. Drive elbow past torso at top
4. Squeeze shoulder blade toward spine at peak
5. Breathing: Exhale as you pull up

Tempo: 1 second (controlled, powerful)

Feel: Lat contracting, elbow driving back, squeezing at top

Critical: Don't rotate torso — stay stable, only arm moves

🔝 Peak Contraction

What's happening: Maximum lat and rhomboid contraction

1. Elbow at or past torso level
2. Dumbbell near hip/lower ribs
3. Shoulder blade fully retracted
4. Hold for brief pause (0.5-1 second)

Common error here: Rotating torso to lift weight higher — keep torso stable

⬇️ Lowering

What's happening: Controlled descent, maintaining tension

1. Lower dumbbell with control (don't just drop it)
2. Maintain lat tension throughout descent
3. Full extension at bottom — slight shoulder protraction
4. Allow stretch but don't relax completely
5. Breathing: Inhale as you lower

Tempo: 2-3 seconds (controlled eccentric)

Feel: Lat stretching under tension, maintaining mind-muscle connection

Note: The stretch at bottom is crucial for muscle growth

Key Cues

Primary Cues

• "Drive your elbow to the back wall" — focuses on lat engagement
• "Pull to your hip, not your chest" — proper pulling angle
• "Don't rotate — be a statue from the waist up" — stability

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, no rest
Hypertrophy	2-1-2-0	2s up, 1s squeeze, 2s down, continuous
Control/Mind-Muscle	3-2-3-0	3s up, 2s squeeze, 3s down, slow and controlled

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lats	Shoulder extension — pulling elbow back and down	█████████░ 90%
Rhomboids	Scapular retraction — squeezing shoulder blade	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Traps (Mid/Lower)	Scapular retraction and depression	██████░░░░ 65%
Rear Delts	Horizontal shoulder extension	██████░░░░ 60%
Biceps	Elbow flexion	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Maintains stable torso position against rotation
Obliques	Resists rotational forces from single-arm loading
Erector Spinae	Maintains neutral spine in bent-over position

Muscle Emphasis

To emphasize lats: Pull to hip, elbow close to body, stretch at bottom To emphasize rhomboids: Pull slightly higher, focus on squeeze at top To emphasize rear delts: Allow elbow to flare out slightly, pull toward armpit

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rotating torso	Twisting to lift weight higher	Removes tension from target muscles, momentum-based	Lock torso in place, lower weight if needed
Pulling to chest	Elbow comes up instead of back	Engages upper trap instead of lats	Pull toward hip, think "elbow to back wall"
Rushing reps	Fast, bouncy movement	Loses time under tension, reduces muscle activation	Control tempo, 2s up, 2s down
Not going full range	Partial reps, no stretch	Limits muscle growth and flexibility	Full extension at bottom, full contraction at top
Rounded back	Spine flexion during movement	Back strain risk, less stability	Brace core, maintain neutral spine throughout

Most Common Error

Torso rotation — using body English to lift more weight. This defeats the purpose. Keep your torso rock-solid stable. If you need to rotate, the weight is too heavy.

Self-Check Checklist

• Torso stays parallel to floor (doesn't rotate)
• Elbow drives back, not up
• Full stretch at bottom (arm fully extended)
• Dumbbell path is to hip, not chest
• Back stays flat throughout movement

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🔀 Variations

By Body Position

Standard Bench-Supported

Aspect	Details
Setup	Knee and hand on bench
Best For	Most people, learning the movement
Emphasis	Lat and rhomboid development
Stability	High — three points of contact

Standing Single-Arm Row

Aspect	Details
Setup	Bent over, hand on bench or rack for support
Best For	More athletic carryover, core engagement
Emphasis	Lats plus anti-rotation core strength
Stability	Moderate — requires more core control

Key difference: More functional, challenges core stability more

Both Knees on Bench

Aspect	Details
Setup	Both knees on bench, one hand supporting
Best For	Isolating lats, reducing lower back stress
Emphasis	Pure lat focus, less stabilizer involvement
Stability	Very high — lower body completely stable

Key difference: Best for pure hypertrophy, less total body tension

By Grip

Neutral Grip (Standard)

Aspect	Details
Hand Position	Palm facing torso
Best For	Most people, natural pulling position
Emphasis	Balanced lat and bicep activation
Shoulder Stress	Low — most natural position

Pronated Grip

Aspect	Details
Hand Position	Palm facing back
Best For	Upper back emphasis, rear delts
Emphasis	More rhomboids and rear delts
Shoulder Stress	Moderate — requires good mobility

Key difference: Reduces bicep involvement, more upper back focus

Supinated Grip

Aspect	Details
Hand Position	Palm facing forward
Best For	Bicep emphasis, inner lat
Emphasis	More biceps, lower lat activation
Shoulder Stress	Moderate — awkward for some

Key difference: Becomes more of a bicep exercise, less lat isolation

By Training Purpose

Variation	Change	Why
Kroc Row	High reps (15-20+), heavier weight, slight body English allowed	Grip strength, mental toughness, total back mass
Pause Row	2-3s pause at top of each rep	Eliminate momentum, improve contraction quality
Tempo Row	4s eccentric, 2s pause at bottom	Maximize time under tension, hypertrophy
Dead-Stop Row	Set dumbbell on floor between reps	Remove stretch reflex, build pure strength

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8 per arm	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-15 per arm	90s-2min	Moderate-Heavy	2-3
Endurance	2-3	15-20+ per arm	60-90s	Light-Moderate	3-4
Kroc Row Style	1-2	15-25+ per arm	3-4 min	Heavy (body English OK)	0-1

Workout Placement

Program Type	Placement	Rationale
Back day	First or second	Primary back builder
Pull day	After vertical pull	Horizontal pull after pullups/pulldowns
Upper body	Middle of workout	Bilateral movements first
Full-body	After compounds	Do after deadlifts or squats

Programming Note

Single-arm work takes twice as long as bilateral exercises. Plan accordingly. Most people do 3-4 sets per arm = 6-8 total sets of work.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets per arm, 10-12 reps
Intermediate	2x/week	3-4 sets per arm, 8-15 reps
Advanced	2-3x/week	4-5 sets per arm, varying rep ranges

Progression Scheme

Progressive Overload

Add weight when you can hit top end of rep range with control. For hypertrophy, 5 lb jumps are ideal. Don't sacrifice form for weight — strict form always wins.

Sample Progression

Week	Weight (per arm)	Sets x Reps	Notes
1	50 lbs	3x10	Build technique and control
2	55 lbs	3x10	Add 5 lbs
3	60 lbs	3x10	Add 5 lbs
4	50 lbs	3x12	Deload: lighter weight, more reps
5	60 lbs	3x12	Continue with increased volume

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Chest-Supported Row	Learning rowing pattern, lower back issues
Cable Row	Need constant tension, joint-friendly
Machine Row	Complete beginner, need guided path

Progressions (Harder)

Exercise	When Ready	Link
Kroc Row	Can do 15+ reps with perfect form, want to build grip and mental toughness
Meadows Row	Advanced lifter, landmine available, want unique stimulus
Heavy Single-Arm Row	Can maintain perfect form with 80+ lb dumbbells

Alternatives (Same Goal, Different Movement)

Horizontal Pull Alternatives

Alternative	Equipment	Benefit
Barbell Row	Barbell	More weight, bilateral stability
T-Bar Row	T-bar or landmine	Locked path, heavy loading
Cable Row	Cable machine	Constant tension, joint-friendly

Other Unilateral Options

Alternative	Equipment	Benefit
Single-Arm Cable Row	Cable	Constant tension throughout ROM
Meadows Row	Landmine, barbell	Unique angle, heavy loading
Dumbbell Seal Row	Bench, dumbbells	Removes lower back completely

Minimal Equipment

Alternative	Equipment	Benefit
Inverted Row	Bar or rings	Bodyweight, anywhere
TRX Row	TRX straps	Portable, scalable difficulty

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Bent-over position	Use chest-supported row or cable row
Shoulder impingement	Overhead arm position at top	Don't pull too high, keep elbow below shoulder
Elbow tendinitis	Repeated flexion under load	Reduce weight, use slower tempo, try neutral grip
Wrist pain	Gripping heavy dumbbell	Use straps, wrist wraps, or switch to cable

Stop Immediately If

• Sharp pain in shoulder (not muscle fatigue)
• Elbow pain during or after exercise
• Lower back pain that worsens with reps
• Numbness or tingling in arm
• Form completely breaking down despite reduced weight

Injury Prevention

Strategy	Implementation
Stable setup	Three solid points of contact, don't wobble
Controlled tempo	Never rush or use momentum
Full ROM	Stretch at bottom, squeeze at top — no partial reps
Progressive loading	Add 5 lbs at a time, perfect form before adding weight
Balance sides	Always do same volume for both arms

Lower Back Protection

The single-arm dumbbell row can stress the lower back if done incorrectly:

• Keep back flat — never rounded or hyperextended
• Brace core before each set
• Use bench support properly — don't lean too far forward
• If back hurts — switch to chest-supported row immediately

Most Common Injury

Lower back strain from poor positioning or twisting. Always maintain neutral spine. If you feel your back working more than your lats, stop and reset your form.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension/Adduction	90-120°	🟡 Moderate
Elbow	Flexion/Extension	0-140°	🟢 Low
Scapula	Retraction/Protraction	Full ROM	🟢 Low
Spine	Neutral maintenance	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	120° extension	Can reach arm behind back	Lat stretches, shoulder mobility work
Thoracic	Good extension	Can keep chest up while bent over	Foam roll thoracic spine, cat-cow stretches
Hip	90° flexion	Can hinge forward with flat back	Hip flexor stretches, hamstring work

Joint Health Note

Single-arm rows are extremely shoulder-friendly when done correctly. The unilateral nature allows natural scapular movement and reduces impingement risk compared to barbell rows.

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❓ Common Questions

Which arm do I start with?

Always start with your weaker side (usually non-dominant arm). This ensures you don't fatigue your strong side first. Do same reps on both sides — never do more on your strong side.

Should my torso stay completely still?

Yes, for strict form. Your torso should be like a statue — only your arm moves. A tiny bit of movement is acceptable on the last rep or two, but if you're rotating significantly, the weight is too heavy. Exception: Kroc rows, where controlled body English is part of the style.

How high should I pull?

Pull until your elbow is at or past torso level. The dumbbell should end up near your hip, not your chest. If you're pulling toward your chest, you're using too much upper trap and not enough lat.

Neutral grip or pronated grip?

Neutral grip (palm facing torso) is best for most people — it's the most natural and allows heaviest loading. Pronated grip (palm facing back) emphasizes upper back more. Try both and see what feels better.

How do I know if I'm using my lats vs my arms?

Focus on driving your elbow back, not curling the weight up. You should feel a squeeze in your lat (side of your back, below armpit). If you only feel biceps, you're pulling wrong. Try lighter weight and really focus on that elbow-driving-back cue.

Can I do both arms at the same time?

Not in this variation — that's a different exercise (two-arm dumbbell row). Single-arm means one arm works at a time. This allows heavier loading, better focus, and fixing imbalances.

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
• Lehman, G.J. et al. (2004). Shoulder Muscle EMG Activity During Rows — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Renaissance Periodization — Tier B

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• T-Nation Exercise Guides — Tier C
• AthleanX Technique Videos — Tier C

Unilateral Training:

• Behm, D.G. et al. (2005). Unilateral Training Benefits — Tier A
• McCurdy, K. et al. (2005). Bilateral vs Unilateral Training — Tier A

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For Mo

When to recommend this exercise:

• User wants to build back thickness and width
• User has muscle imbalances between left and right sides
• User wants unilateral training for functional strength
• User has dumbbells and a bench available

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Cable Row or wait until healed
• Severe lower back pain → Use Chest-Supported Row instead
• Cannot maintain neutral spine in bent-over position → Regression needed

Key coaching cues to emphasize:

1. "Three points of contact — hand, knee, foot. Be stable."
2. "Drive your elbow to the back wall, not up to the ceiling"
3. "Pull to your hip, not your chest"
4. "Torso stays still — don't rotate"

Common issues to watch for in user feedback:

• "I feel it in my biceps" → Focus on driving elbow back, not curling weight
• "My back hurts" → Check torso position, may need chest-supported variation
• "One side is way stronger" → Start with weak side, match reps on strong side
• "I'm rotating a lot" → Weight is too heavy, reduce load and focus on stability

Programming guidance:

• Pair with: Vertical pulls (pullups, lat pulldowns), deadlifts, bicep work
• Avoid same day as: Nothing — compatible with all exercises
• Typical frequency: 2x per week, 3-4 sets per arm, 8-12 reps
• Place after vertical pulling or as primary horizontal pull

Progression signals:

• Ready to progress when: 3x12 per arm with perfect form, no rotation, 1-2 RIR
• Regress if: Cannot maintain stable torso, lower back pain, can't complete 6 clean reps
• Consider variation if: Stalling — try Kroc rows, cable rows, or tempo variations

Red flags:

• Torso rotating to lift weight → form breakdown, reduce weight
• Lower back pain → stop immediately, check form or switch to chest-supported
• Pulling to chest instead of hip → wrong muscle emphasis, needs cueing

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Last updated: December 2024