One-arm dumbbell row on bench. Unilateral back builder. Builds strength and size in the back and supporting muscles. Engages multiple muscle groups for efficient training. Develops functional strength that transfers to daily activities.
How to Do Single-Arm Dumbbell Row: Step by Step
One hand and knee on bench for support
Pull dumbbell to hip, elbow driving back
Squeeze shoulder blade at top
Lower with control
Common Mistakes to Avoid
Rotating torso to heave weight up
Pulling to chest instead of hip
Not controlling the negative
Single-Arm Dumbbell Row Tips
Start with bodyweight or light weight to master the form before progressing
Focus on the mind-muscle connection — think about the target muscle working
Control both the lifting and lowering phases for maximum muscle activation
Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results