How to do the Dumbbell Single-arm Row
Place one knee and the same-side hand on a bench, back flat and parallel to the floor.
Hold the dumbbell in your other hand, arm straight below your shoulder.
Pull the dumbbell toward your hip, driving your elbow back and close to your body.
Lower it under control and finish your reps before switching sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Single-arm Row doesn’t suit your gym or your joints.
Train smarter
- Barbell row form: torso angle, elbow path and other rowsBarbell row form step by step: torso angle, grip, elbow path and bracing, common mistakes, and when to use dumbbell, cable or chest-supported rows instead.
- Dumbbell only workout plan: 4-day program for muscleA complete dumbbell only workout plan for home or a crowded gym: 4-day upper/lower program, a 3-day option, how to progress with fixed dumbbell jumps.
- How to stay consistent at the gym (when motivation fades)How to stay consistent at the gym: build the habit with fixed slots, a minimum workout, weekly streaks and tracking, and bounce back fast after a miss.
