Single-Arm DB Row
Also known as: one arm dumbbell row, single arm db row, one arm row
Bracing one hand on a bench and rowing a dumbbell with the other gives your lats a longer range of motion than any barbell can, plus the chance to fix left-right strength gaps rep by rep. The supported position spares the lower back, so you can pull hard even late in a session. All it takes is one dumbbell and a bench, which makes it a staple everywhere from home gyms to hotel gyms.
How to do the single-arm db row, step by step
- Place your left hand and left knee on a bench, right foot planted on the floor.
- Set your back flat and level, like a table, with your neck in line.
- Grip the dumbbell with your right hand and let it hang straight down with a full stretch.
- Row the dumbbell up and back toward your hip, keeping the elbow close to your body.
- Squeeze the shoulder blade toward your spine at the top for a beat.
- Lower for two to three seconds to a full stretch, then finish the set and switch sides.
Form cues that fix most reps
Pull toward your hip pocket, not straight up to your armpit — the arc is what loads the lat.
Start each rep by letting the shoulder blade reach toward the floor, then row it back in.
Keep your shoulders and hips square to the bench; the dumbbell moves, the torso does not.
Common mistakes (and the fix)
Single-Arm DB Row sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Single-Arm DB Row FAQ
What muscles does the single-arm dumbbell row work?
The lat on the working side is the target, with the rhomboids, traps, rear delt, and biceps assisting. Your core also resists rotation the whole set, which is a quiet bonus of unilateral rowing.
How many sets and reps per arm?
Do 3 sets of 8–12 reps per side, starting with your weaker arm and matching that rep count with the stronger one. The stretch and squeeze matter more than the size of the dumbbell.
Is this a good rowing option at home?
One of the best. A single adjustable dumbbell and any sturdy surface to brace on covers it — a chair or bed frame works in place of a bench. Because the load is unilateral, even a moderate dumbbell stays challenging for the back long after it feels light for other lifts.
More upper back exercises
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