DUMBBELL BENT-OVER ROW (SINGLE ARM)
Unilateral row to build lats, upper back, and grip
Primary Muscles
Exercise Description
Stand with feet hip-width apart, hinge forward with a flat back, and hold a dumbbell in one hand. Pull the dumbbell toward the hip while keeping the elbow close to the body. Control the descent and maintain a neutral spine throughout.
How To Perform
Stand with feet hip-width apart, soft knees, and hold a dumbbell in one hand at arm’s length.
Hinge forward at the hips until the torso is roughly 30–45° from parallel, keeping a neutral spine and braced core.
Let the working arm hang straight down under the shoulder with the palm facing in.
Row the dumbbell toward your hip by driving the elbow back and close to your side; avoid shrugging.
Pause briefly and squeeze the back at the top, then lower the dumbbell under control to full extension.
Repeat for reps, then switch sides.
Expert Tips
Keep a neutral spine - Avoid rounding the back by bracing your core and setting the torso angle before each set.
Control momentum - Use a steady tempo. If the weight swings, reduce the load to maintain tension on the back.
Drive elbow toward the hip - Think about pulling with the back rather than the biceps to improve lat engagement.
Progress thoughtfully - Beginners should start light; advanced lifters can add load or use tempo/pauses for challenge.
Common Mistakes
Rounding the back - Compromises safety and reduces target muscle activation. Maintain a neutral spine.
Using momentum - Swinging the dumbbell shifts tension away from the back. Slow down and control each rep.
Shrugging the shoulder - Overusing the upper traps reduces lat involvement. Keep the shoulder packed and down.
Twisting the torso - Rotating to lift the weight shortens the range and stresses the spine. Keep hips/torso square.
Info – Dumbbell Bent-Over Row (Single Arm)
Focus on maintaining a neutral spine and avoiding momentum. Perform slow, controlled reps to better target the back muscles. Adjust the weight so you can keep perfect form across all reps; increase gradually as you get stronger. Beginners should start light to master technique, while advanced lifters can add load or tempo variations.
Equipment Required
Dumbbell