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Single-Arm Dumbbell Row

Unilateral row that addresses asymmetries and hits the lat hard.

BeginnerDumbbell + bench3 × 8–12/side
LatsDumbbell + bench

Single-Arm Dumbbell Row

Exact video demo for Single-Arm Dumbbell Row, targeting Lats with Dumbbell + bench.

How to do the Single-Arm Dumbbell Row

  1. 1Neutral spine
  2. 2Elbow to hip
  3. 3Full stretch at bottom

Benefits of the Single-Arm Dumbbell Row

  • Builds strength and size in the lats through a full, controlled range of motion
  • Also trains rhomboids as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services