The single-arm dumbbell bent-over row may not get as much attention as a heavy compound barbell pull. Still, it offers one of the best “bang for your buck” when it comes to building upper-back strength, postural integrity, and shoulder stability. Whether you’re looking to up your pulling prowess, or chisel out a more defined back, this unilateral row variation deserves a place in your back routine.

This row variation also plays a role in evening out the muscular imbalances from side to side, which is a smart move to keep you injury free and your joints healthy for the long haul.

This guide unpacks how to do the single-arm dumbbell bent-over row with perfect form, explains the major benefits of adding it to your training program, highlights mistakes that can hamper your results, and offers expert pointers for getting the most out of every rep. 

How to perform the Dumbbell Bent-Over Row (Single Arm) (Video):

Dumbbell Bent-Over Row (Single Arm): How To

1. Hold a dumbbell in one hand and support your non-working arm and knee on a bench. Your back should be flat, your spine neutral, and your hips squared.
2. Let the dumbbell hang straight down from your shoulder with your arm straight.
3. Pull the dumbbell to your torso by bringing your elbow back and up through a tight arc. Keep your elbow close to your body.
4. At the top of the movement, squeeze your shoulder blades, and then gradually guide the weight down to the start position on a controlled descent.
5. Switch arms when you have reached your reps, making sure to keep the same body position and focus side to side. Do not twist or turn your body—this is an exercise that targets the lats and upper back, not your hips or spine.

Dumbbell Bent-Over Row (Single Arm): Benefits

Improved Upper Back Strength and Thickness

This exercise hits the lats, traps, rhomboids, and rear delts. It contributes to creating the thick upper back that supports an upright posture, and it complements pressing strength in exercises such as the bench press or the overhead press. It builds toward that “V” taper that many lifters seek, with the added bonus of increased pulling power and control.

Enhanced Core Engagement and Stability

Your core is still responsible for maintaining a neutral spine even while being supported by one hand and one leg on the bench. This one-sided arrangement is testing how well you can brace your mid-section and not rotate. Training that way develops anti-rotational strength, which will help you resist rotational forces in your everyday movements and athletic endeavors

Fixes Muscle Imbalances

This single-arm variation requires each side of your body to act unilaterally, unlike barbell rows. This ensures balanced growth and exposes weaknesses that you don’t get with the two-arm version of the dumbbell row, so you can adjust volume or work on correcting imbalances.

Promotes Functional Pulling Strength

This movement simulates real-life pulling, which can have practical implications for function because it is related to task performance (e.g., picking up groceries, pulling doors open, or general upper body power generation).

Dumbbell Bent-Over Row (Single Arm): Mistakes to Avoid

• Using Momentum to Pull the Weight; A lot of people just jerk the dumbbell up with a body swing. This puts you more at risk for an injury. Concentrate on each rep, using a controlled tempo and avoiding ANY momentum.

• Rotating or Twisting the Torso; When you twist your torso while you row, you turn that back move into a torso-twist – and that’s not what we’re aiming for. Your hips and shoulders should remain square to the bench. With a neutral spine and stable position, it’s your back muscles, not momentum - that have to do the work. 

Expert Training Tips

• Pull with the Elbow, Not the Hand; Picture your hand as just a hook and concentrate your effort on pulling with the elbow.