{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "One-Arm Dumbbell Row",
      "kind": "common"
    },
    {
      "text": "One Arm DB Row",
      "kind": "abbreviation"
    },
    {
      "text": "Single-Arm DB Row",
      "kind": "abbreviation"
    },
    {
      "text": "Bent-Over Dumbbell Row (Single Arm)",
      "kind": "common"
    },
    {
      "text": "One Arm DB Rows",
      "kind": "common"
    },
    {
      "text": "Bent Over Dumbbell Rows (Single Arm)",
      "kind": "common"
    },
    {
      "text": "One-Arm Heavy Row",
      "kind": "common"
    },
    {
      "text": "Dumbbell single arm row",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "pull",
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "bench"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "81,1701,2642,2683"
  },
  "id": "oec:single-arm-dumbbell-row",
  "instructions": {
    "setup": [
      "Place one knee and the matching hand flat on a bench, or hinge forward in a staggered stance with one hand braced on a sturdy support.",
      "Keep your spine neutral, hips level, and torso roughly parallel to the floor.",
      "Grip the dumbbell in the working hand with an arm hanging straight down, allowing the shoulder blade to gently protract."
    ],
    "steps": [
      "Initiate the pull by retracting your shoulder blade and driving your elbow back toward your hip.",
      "Pull until your upper arm aligns with your torso, keeping your elbow relatively close to your side.",
      "Pause briefly at the peak contraction without rotating your shoulders or torso.",
      "Lower the dumbbell under control back to a full stretch at the bottom."
    ],
    "breathing": "Exhale as you row the dumbbell upward and inhale as you lower it with control.",
    "cues": [
      "Pull with your elbow, not your hand",
      "Row toward your hip pocket",
      "Keep your chest squared to the floor"
    ],
    "common_faults": [
      {
        "fault": "Rotating the torso excessively to heave the weight up.",
        "correction": "Brace the core and keep both shoulders square to the floor throughout the entire movement."
      },
      {
        "fault": "Pulling straight up into the armpit with excessive bicep involvement.",
        "correction": "Pull in a slight arc toward your hip crease to emphasize lat engagement."
      },
      {
        "fault": "Rounding the lower back.",
        "correction": "Hinge properly at the hips, brace your abdominals, and maintain a neutral spine."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the supporting surface is stable and can bear your weight."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Single-Arm Dumbbell Row",
  "previous_ids": [
    "oec:bent-over-dumbbell-rows-single-arm",
    "oec:one-arm-heavy-row",
    "oec:one-arm-dumbbell-row",
    "oec:dumbbell-single-arm-row"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Bent Over Dumbbell Rows (Single Arm)",
        "url": "https://wger.de/en/exercise/81/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "sebk"
      },
      {
        "title": "wger: One-Arm Heavy Row",
        "url": "https://wger.de/en/exercise/1701/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "daiben"
      },
      {
        "title": "wger: One-Arm Dumbbell Row",
        "url": "https://wger.de/en/exercise/2642/view-base",
        "license": "CC-BY-SA-4.0"
      },
      {
        "title": "wger: Dumbbell single arm row",
        "url": "https://wger.de/en/exercise/2683/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JuustoKakku"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-bent-over-row"
    },
    {
      "type": "regression-of",
      "target": "oec:kroc-row"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-bent-over-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-bent-over-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:chest-supported-dumbbell-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-single-arm-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:meadows-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-bent-over-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A unilateral horizontal pull where a single dumbbell is rowed toward the hip while hinging at the hips with torso support."
}