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Single Arm Dumbbell Row: Form, Muscles Worked and Tips
Single Arm Dumbbell Row: Form, Muscles Worked and Tips
The single arm dumbbell row is one of the best back exercises you can do. It lets you train each side separately, use a long range of motion and lift heavy without loading your lower back as much as barbell rows.
Muscles Worked
- Lats: the main target.
- Rhomboids, traps and rear delts: pull the shoulder blade back.
- Biceps and forearms: assist and grip.
- Core: resists rotation.
How to Do a Single Arm Dumbbell Row
- Place one knee and the same-side hand on a flat bench.
- Plant the other foot on the floor and hold a dumbbell in the free hand.
- Keep your back flat and your torso parallel to the floor.
- Row the dumbbell toward your hip, driving the elbow back.
- Pause at the top.
- Lower until your arm is straight and you feel a stretch.
Tripod Setup
Instead of kneeling on the bench, stand with a staggered stance and one hand on a bench or dumbbell rack. This lets you lift heavier and is popular for very heavy rows.
Common Mistakes
- Twisting the torso to heave the weight.
- Shrugging the dumbbell up.
- Short range at the bottom.
- Pulling to the chest instead of the hip.
How Heavy Should You Go?
Use a weight you can row for 8 to 12 controlled reps. Heavy "Kroc" style rows of 15 to 20 or more reps are also popular among advanced lifters.
Lifting Straps for Heavy Rows
Grip is often the first thing to fail on heavy rows. Bay Gear Co. lifting straps are 24" and $19.99. Read lifting straps for pull-ups and rows for setup tips.
Sets and Reps
3 to 4 sets of 8 to 12 per side. Add this after a vertical pull like chin-ups on back day.
Elbow Path: Lats vs Upper Back
Where your elbow travels changes the muscles that work hardest:
- Elbow tight to your side, pulling toward the hip: more lat emphasis. Think of moving your elbow in an arc back toward your back pocket.
- Elbow flared out about 45 to 70 degrees, pulling toward the chest: more upper back and rear delt emphasis.
Both are useful. Many lifters do one style on one day and the other style later in the week.
The Stretch at the Bottom
Let the dumbbell hang down and slightly forward at the bottom, allowing your shoulder blade to move forward. This stretch is one advantage of training with a dumbbell. Then begin the next rep by pulling the shoulder blade back before bending the elbow.
Kroc Rows Explained
Kroc rows, popularized by powerlifter Matt Kroczaleski, are heavy, high-rep dumbbell rows with a bit of controlled body English. Lifters often use sets of 15 to 30 reps with a heavy dumbbell and straps. They are an advanced technique; keep the body movement modest and the back flat. For most lifters, strict rows should make up the bulk of their training.
Single Arm Row Variations
Meadows row
Stand beside a landmine barbell and row the end of the bar with one hand. Named after bodybuilder John Meadows.
Seal or chest supported single arm row
Lie on an incline bench and row one dumbbell at a time.
Cable single arm row
Seated or standing at a low cable for constant tension.
Kettlebell row
The offset handle changes the grip demand.
How to Pick Your Dumbbell
Start with a weight that you can row for 10 reps with a short pause at the top. If you have to twist your torso to finish, it is too heavy. Increase the weight when you can do every set at the top of your rep range without twisting.
Sample Programming
Hypertrophy
3 x 10 to 12 per side, 60 to 90 seconds rest.
Strength
4 x 6 to 8 per side, 2 minutes rest.
High rep
2 x 15 to 20 per side with straps.
Unilateral Training Benefits
Training one arm at a time can highlight side-to-side differences. Start with your weaker side, match the reps on your stronger side and give the weaker side an extra set if the gap is large. Unilateral work also challenges your core to keep your torso square.
Single Arm Rows at Home
A single adjustable dumbbell and a sturdy chair, bench or couch arm is all you need. This makes the single arm row one of the best back exercises for home training.
Common Questions
Should I let my shoulder drop at the bottom? A controlled stretch is good; just do not let your back round.
Where should I look? Keep your neck in line with your back, looking at the floor slightly ahead.
Single Arm Row Warm-Up
Do one light set of 12 per side, then one moderate set of 6 before your working sets. This helps you find your setup and groove the elbow path.
Breathing and Bracing
Inhale before each pull, brace your core and exhale as you finish the row.
FAQ
Is the dumbbell row better than the barbell row?
They complement each other. Dumbbells allow more range and train each side alone.
Should I use a bench?
A bench makes it easy to keep a flat back, but the tripod stance also works.
Row Heavy With Bay Gear Co.
Straps for every back day, with free shipping on orders over $49 and a 30-day return policy.