single arm dumbbell row

The Single Arm Dumbbell Row is an effective free weight back exercise that primarily targets your lats while also engaging multiple other muscle groups. Incorporating this exercise into your routine can help you build a stronger and more sculpted back. It can also be used to correct imbalances if you happen to have one side of your back stronger than the other.

Here we will delve into the muscles worked, how to perform the Single Arm Dumbbell Row, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked when Performing a Single Arm Dumbbell Row

Latissimus Dorsi (Lats): The main muscle worked in this exercise, the lats, contribute to the width and definition of your mid to upper back.

Rear Deltoids: Located at the back of your shoulders, these muscles assist in the rowing movement during this exercise.

Trapezius (Traps): The upper traps help stabilise your shoulder during the row.

Upper Back Muscles: Including the rhomboids, teres major and minor as well as the serratus anterior.

Triceps: Your triceps are engaged during the pulling phase of the exercise.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

Become an exclusive member and get complete workout plans with video demonstrations of all exercises, plus dedicated online support to help you reach your goals faster. Tell me more >>>

How to Perform a Single Arm Dumbbell Row

Follow these simple steps to perform the Single Arm Dumbbell Row:

1. Equipment: You will need a dumbbell and a bench for this exercise.

2. Set Up: Position yourself beside the bench, placing one knee and one hand on the bench's length. The opposite leg should be firmly planted on the floor.

3. Start Position: Lean forward, maintaining a parallel position of your torso to the floor. Ensure your back remains straight throughout the exercise. With the free arm, grip the dumbbell and allow it to hang straight down from your shoulder.

6. Pull: With your core engaged, pull the dumbbell up toward your waist by bending your elbow.

7. Engage: Hold the dumbbell at the top of the movement for a second to emphasise the muscle engagement.

8. Back to Start: Slowly lower the dumbbell back down to the start position, through the same clean and controlled movement.

9. Go for reps.

Other Weight Types You Can Use to Perform This Exercise

You can also perform this exercise with a kettlebell.

Benefits of Single Arm Dumbbell Rows

Incorporating Single Arm Dumbbell Rows into your workout routine offers a range of benefits:

Back Isolation: This exercise isolates a select group of muscles, helping you to target and strengthen these specific muscle groups without the assistance from any other muscle groups.

Balanced Development: By working each side independently, you can address muscle imbalances and ensure balanced development of your back.

Improved Posture: Strengthening the back muscles can help improve posture and reduce the risk of upper back-related issues.

Single Arm Dumbbell Row: Common Mistakes to Avoid

To make the most of Single Arm Dumbbell Rows and minimise the risk of injury, watch out for these common mistakes:

Incorrect Pulling Direction: Avoid pulling the weight through your shoulder. Instead, focus on pulling it back through your elbow and engaging the targeted muscles effectively.

Using Momentum: Keep your entire body in a fixed position and avoid using momentum to lift the weight. Concentrate on moving only your elbow during the exercise, don’t pull your back up as you lift.

Sloppy Form: Maintain proper form throughout the exercise. Performing rows with incorrect form can hinder muscle engagement and potentially lead to repetitive strain or acute injury.

Reps and Sets

Reps and sets for Single Arm Dumbbell Rows depend on your current level with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of the Single Arm Dumbbell Row you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make the Single Arm Dumbbell Row More Challenging

You can make this exercise more challenging by increasing the weight you are working with. Alternatively, to make the Single Arm Dumbbell Row more challenging, you can slow the exercise down to increase your time under tension.

How to Incorporate the Single Arm Dumbbell Row into Your Workouts

Integrate the Single Arm Dumbbell Row into your back or upper body workouts. Because it is a dumbbell exercise you should position it in the middle of your workout, after barbell exercises but before any cable or machine exercises. Exercise order matters, you can learn more here.

Exercises that Work Similar Muscles to Single Arm Dumbbell Rows

To complement the benefits of Single Arm Dumbbell Rows and further develop your back, include other rowing exercises like T-Bar Rows, Bent-Over Rows, and Seated Cable Rows in your training program. These exercises target various muscles of the back, contributing to overall back strength and definition.

You can find more back exercises at the bottom of this page, or you can check out our entire exercise database, broken down by muscle groups here.

Get Complete Workouts

Our exercise database is here to teach you the fundamentals of some key exercises in weightlifting. It is by no means an exhaustive list of exercises and each category is certainly not a workout plan in itself. In order to turn these exercises into a workout plan, you need to know how to combine the right exercises to achieve the best possible results.

Knowing how to put together an efficient and effective workout plan is the cornerstone of achieving your fitness goals. It's the difference between merely working out and truly transforming your body.

That’s why Lipstick Lifters' Members Zone exists. Our goal is to teach you how to build your own workout plans so that you can be gym independent. All of this is possible with our Members Zone portal.

Members Zone annual subscribers have a unique advantage. They don’t need to puzzle over piecing together a workout plan, because we've done the hard work for them. Inside our Members Zone Portal, you'll find full workout plans tailored for women, complete with video demonstrations of each exercise.

Why Choose Members Zone

Members Zone is your one stop shop for weightlifting workout plans, delivered conveniently through our mobile friendly web app.

Here's what you're about to unlock...

Variety: Over 130 individual workout plans to suit a wide range of goals, available for your grab and go convenience.

Targeted muscle building: All plans come with a muscle highlighted image so you know exactly which muscles you’re building. - Simply choose the plan that suits your needs.

Video demonstrations: Form matters, that’s why each exercise in our portal is accompanied by a video demonstration of 3-5 full clean reps. You can watch this through as many times as you need to master the move.

Get started and progress: Plans offer beginner & advanced execution options so you can start with the basics and progress using the same plan.

Learn on the go: Our mobile friendly web portal means you can access plans, and video demonstrations of each exercise, to help you master the correct form, right from the gym floor.

Puts you in control: Our goal is to teach you gym independence, that's why the bulk of our portal is broken down into warm ups, workouts, and finisher plans.

Mix and match these to build a complete workout that fits your own personal preferences and goals.

Pre-built plans: These pre-built plans were put together by our team to demonstrate how the portal works. They are made up of warm ups, workouts, and finishers directly from the portal. Use them to get results, but also notice how the plan comes together. So that next time you can build your own plan from the wide range of options in the main portal!

Workout packs: Do you just want something that tells you exactly what to do and when to do it? These workout packs are ready to go when you are.

Evergreen: For the most part in weightlifting the exercises are the same, it is the execution of the exercises that turns amateurs into pros.

That means that all of our workout plans, featuring 200 different exercises, can be revamped, no end, simply by switching up the exercises and changing the rep/set execution.

All you need to do is get started, everything else comes with experience.

Dedicated online support: We want you to succeed in the world of weightlifting on your own merit. Without the need for an expensive trainer or coach, because few people these days can afford this luxury.

Lipstick Lifters Members Zone is your DIY solution and we are here to support you, for as long as you need, as part of your annual subscription.

Sample our plans for free: Sign up to access a selection of free workout plans to get you started.

Your journey to strength and confidence begins here.

Get in touch: If you have any questions or need guidance, our team at Members@lipsticklifters.com is here to guide you. So don’t hesitate to get in touch.