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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, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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