How to Dumbbell row

What it is

A single-arm row, usually braced with a hand and knee on a bench, pulling a dumbbell to your side. Working one side at a time builds the lats and mid-back and evens out left-right differences.

Muscles worked

Primary: Lats, Mid-back. Secondary: Rear deltoids, Biceps.

How to perform it

Place one knee and hand on a bench, back flat and roughly parallel to the floor, dumbbell in the free hand.
Let the dumbbell hang with the shoulder blade slightly protracted, then set it down and back.
Pull the dumbbell to your hip/lower ribs, driving the elbow up and back.
Lower under control to a full stretch without rotating the torso to help.

Common form faults

Twisting the torso to heave the weight up. Keep the shoulders and hips square to the floor; reduce the load if you have to rotate to lift it.
Shrugging the weight up toward the ear instead of rowing. Drive the elbow back toward the hip and keep the shoulder down.

Programming

An excellent unilateral back builder with a big range of motion and low lower-back stress. Usually 8–15 reps per side with a controlled stretch.

Frequently asked questions

Why single-arm rows?

Working one side at a time lets you brace the torso, use a bigger range of motion, and even out any strength difference between sides — while keeping the lower back supported rather than holding a hinge.

Where should I pull the dumbbell to?

Toward your hip or lower ribs rather than straight up to the chest, driving the elbow back. That path keeps the lats and mid-back working rather than turning it into a shrug.