Single-Arm Dumbbell Row
oec:single-arm-dumbbell-row
A unilateral horizontal pull where a single dumbbell is rowed toward the hip while hinging at the hips with torso support.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: One-Arm Dumbbell Row, One Arm DB Row, Single-Arm DB Row, Bent-Over Dumbbell Row (Single Arm), One Arm DB Rows, Bent Over Dumbbell Rows (Single Arm), One-Arm Heavy Row, Dumbbell single arm row
How to do it
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.
Movement
- 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
- Rotating the torso excessively to heave the weight up.
- Brace the core and keep both shoulders square to the floor throughout the entire movement.
- Pulling straight up into the armpit with excessive bicep involvement.
- Pull in a slight arc toward your hip crease to emphasize lat engagement.
- Rounding the lower back.
- Hinge properly at the hips, brace your abdominals, and maintain a neutral spine.
Safety
- Ensure the supporting surface is stable and can bear your weight.
Muscles
Joints
- Shoulder: Extension, Horizontal abduction
- Shoulder blade: Retraction
- Elbow: Flexion
- Lumbar spine: Isometric stabilization
Details
- Movement
- Horizontal pull, Pull, Anti-rotation
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Dumbbell Bent-Over Row
- regression of Kroc Row
- regression of Barbell Bent-Over Row
- substitute for Barbell Bent-Over Row
- substitute for Chest-Supported Dumbbell Row
- substitute for Cable Single-Arm Row
- substitute for Meadows Row
- substitute for Dumbbell Bent-Over Row
Sources
- wger: Bent Over Dumbbell Rows (Single Arm), by sebk (CC-BY-SA-4.0)
- wger: One-Arm Heavy Row, by daiben (CC-BY-SA-4.0)
- wger: One-Arm Dumbbell Row (CC-BY-SA-4.0)
- wger: Dumbbell single arm row, by JuustoKakku (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.