SINGLE-ARM DUMBBELL ROWS

The single-arm dumbbell row is one of the classic free-weight exercises for the back. In this variation, a dumbbell is lifted with one arm while the opposite hand and knee are supported on a stable training bench. The exercise primarily targets the latissimus dorsi, trapezius and rhomboid muscles. The rear shoulder muscles and elbow flexors assist during the pulling movement.

Unilateral training allows both sides of the body to be trained individually. Supporting yourself on the bench makes it easier to stabilise your upper body, but does not replace the need for proper core engagement.

Depending on how your training is structured, single-arm dumbbell rows can be used for muscle growth, strength development or muscular endurance. A stable body position, secure grip and controlled movement without excessive momentum are essential.

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VIDEO: SINGLE-ARM DUMBBELL ROW

The exercise demonstration video is currently being prepared and will be available soon. It will show the fundamental movement pattern of the single-arm dumbbell row. Particular attention will be given to proper support on the training bench, back position, a secure closed grip and the controlled movement of the dumbbell towards the hip.

The video will demonstrate:

- correct starting position at the training bench
- secure support using the hand and knee
- closed grip with the thumb fully wrapped around the handle
- stable back and hip position
- controlled pulling of the dumbbell
- keeping the elbow relatively close to the body
- slow and controlled lowering of the dumbbell
- controlled switching between sides

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MUSCLE GROUPS WORKED

Primary muscles:

- Latissimus dorsi (Musculus latissimus dorsi)
- Trapezius (Musculus trapezius)
- Rhomboids (Musculi rhomboidei)

Supporting muscles:

- Rear deltoids
- Biceps and other elbow flexors
- Spinal erectors for stabilisation
- Abdominal and lateral core muscles
- Gluteal muscles for hip stability
- Forearm muscles for maintaining a secure grip

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STARTING POSITION

Place a stable, flat training bench on a non-slip surface. Choose a dumbbell that you can safely control throughout the entire movement.

To perform the row with your right arm, place your left hand and left knee on the training bench. Keep your right foot firmly planted on the floor beside the bench.

Hold the dumbbell in your right hand using a neutral grip, with your palm facing your body. Wrap your thumb fully around the dumbbell handle and keep your wrist as straight as possible.

Lean your upper body forwards and maintain the natural alignment of your spine. Keep your shoulders and hips as parallel to the floor as possible.

Engage your abdominal and back muscles. Allow your working arm to hang down in a controlled manner, with the dumbbell positioned beneath your shoulder.

Make sure your supporting hand is securely positioned on the bench and your body weight is distributed evenly for stability.

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EXERCISE EXECUTION

1. Pull the dumbbell upwards

Pull the dumbbell upwards in a controlled manner towards the side of your hip or lower rib area.

Drive your elbow backwards, keeping it relatively close to your torso. The movement is performed by the back muscles and elbow flexors.

Avoid rotating your upper body or jerking the dumbbell upwards using momentum.

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2. Top position

Bring the dumbbell towards your hip in a controlled manner. Your elbow moves backwards without excessively raising your shoulder.

Your shoulder blade moves backwards in a controlled manner. The exact finishing position depends on your body proportions, mobility and chosen movement pattern.

Keep your hips as stable as possible and avoid excessive twisting of your upper body.

There is no need to pull the dumbbell excessively high or force your shoulder into extreme extension.

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3. Lower the dumbbell

Lower the dumbbell slowly and under control.

Your elbow gradually extends. Allow your shoulder blade to move naturally and under control without losing core tension.

Keep your upper body stable. Avoid suddenly dropping the weight or allowing your shoulder to be pulled downwards uncontrollably.

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4. Bottom position and switching sides

Return the dumbbell to the starting position with your working arm pointing downwards.

Maintain full-body tension and begin the next repetition without jerking the weight upwards.

After the final set or the prescribed number of repetitions, lower the dumbbell in a controlled manner.

Then switch sides: place your right hand and right knee on the bench and perform the exercise with your left arm.

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BREATHING DURING SINGLE-ARM DUMBBELL ROWS

For general fitness training with controlled execution, the following breathing technique can be used:

When pulling the dumbbell upwards: breathe out in a controlled manner.

When lowering the dumbbell: breathe in.

Establish sufficient core tension before each repetition. Breathing should remain steady and coordinated with the movement.

Make sure your upper body remains stable while exhaling and does not rotate towards the working side.

When lifting very heavy weights, experienced strength athletes sometimes use specialised breathing and bracing techniques. These require experience and should not be adopted by beginners without appropriate guidance.

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SINGLE-ARM DUMBBELL ROWS FOR MUSCLE GROWTH

When training for muscle growth, the main priorities are a controlled pulling movement, appropriate training volume and gradual increases in resistance.

Unilateral training allows each side of the body to be loaded individually. This makes it easier to identify differences in strength and movement control between the two sides.

As a practical starting point, 8–12 repetitions per side per set can be used. However, muscle growth is also possible across other repetition ranges, provided the training load is appropriate.

Example:

- 3–4 working sets per side
- approximately 8–12 repetitions per side
- controlled pulling and lowering movements
- train both sides of the body evenly
- adjust the training weight to your ability and technique

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SINGLE-ARM DUMBBELL ROWS FOR STRENGTH

Strength-focused single-arm dumbbell rowing combines heavier training weights with lower repetition ranges.

Example for experienced lifters:

- approximately 4–6 repetitions per side
- 2–4 heavy working sets per side
- longer rest periods between sets
- focus on a stable core position and controlled force production

Particularly when using heavier weights, a stable upper-body position must not be replaced by excessive hip rotation or uncontrolled jerking movements.

Also make sure your supporting hand and knee remain securely positioned on the training bench.

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SINGLE-ARM DUMBBELL ROWS FOR MUSCULAR ENDURANCE

For local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- approximately 15–20 repetitions per side
- 2–4 sets per side
- lighter training weight
- smooth and consistent movement
- shorter rest periods than during heavy strength training

Even when performing higher repetitions, your upper-body position must remain stable. If fatigue causes a noticeable deterioration in posture, the set should be stopped.

Train both sides of the body with comparable movement control and avoid forcing additional repetitions on the weaker side by using momentum.

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IMPORTANT TECHNIQUE TIPS

- Use a stable training bench.
- Securely support your hand and knee on the bench.
- Keep your free foot firmly planted on the floor.
- Maintain the natural alignment of your spine.
- Engage your abdominal and back muscles.
- Hold the dumbbell with a secure, closed grip.
- Wrap your thumb fully around the dumbbell handle.
- Keep your wrist as straight as possible.
- Drive your elbow backwards towards your hip in a controlled manner.
- Keep your shoulders and hips as parallel to the floor as possible.
- Pull the dumbbell without excessive momentum.
- Lower the weight slowly and under control.
- Train both sides of the body evenly.
- Choose a training weight that allows you to maintain proper technique.

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COMMON MISTAKES

Using too much weight:
Excessively heavy weights may cause the dumbbell to be moved using momentum and the upper body to twist significantly.

Rotating the upper body:
If your shoulder and hip rotate noticeably during every repetition, the movement becomes increasingly assisted by momentum.

Rounding the back under load:
Uncontrolled changes in spinal alignment can reduce stability. Keep your core engaged and avoid sudden, jerky movements.

Incomplete grip:
An open grip without the thumb wrapped around the handle may reduce control of the dumbbell. Use a secure, closed grip.

Raising the shoulder excessively:
Excessively shrugging your shoulder during the pulling movement may interfere with the intended controlled movement of the back muscles.

Unstable wrist:
An excessively bent wrist can make it more difficult to control the dumbbell safely.

Lowering the weight too quickly:
The lowering phase should be controlled rather than simply allowing gravity to pull the weight down.

Insecure support:
An unstable training bench or unsuitable positioning of your hand and knee may affect your balance.

Insufficient core engagement:
If the abdominal and back muscles do not provide sufficient stabilisation, the upper-body position may deteriorate during the set.

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SAFETY DURING SINGLE-ARM DUMBBELL ROWS

Begin with a weight that allows stable and controlled execution. Beginners should first learn how to support themselves correctly on the training bench and perform the pulling movement using a light weight.

Before training, check that the bench is stable and ensure there are no objects within the dumbbell's range of movement.

Maintain the natural alignment of your spine and avoid sudden, jerky movements or excessive twisting of your upper body.

If you have existing back, shoulder, elbow or wrist problems, guidance from a qualified fitness professional may be helpful. If pain occurs during the exercise, stop the set and seek advice to identify the cause.

Lower the dumbbell in a controlled manner after training and only switch sides once you have established a secure position.

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CONCLUSION

The single-arm dumbbell row is a versatile exercise for the back and pulling muscles. The unilateral loading allows each side of the body to be trained individually and can help identify differences in strength and movement control.

By adjusting the training weight, repetitions, sets and rest periods, the exercise can be adapted to different training goals.

Whether your focus is muscle growth, strength or muscular endurance, maintaining a stable body position, secure support, a closed grip with your thumb fully wrapped around the handle and performing controlled movements should always take priority over lifting the heaviest possible weights.