Single-Arm Dumbbell Row

Why it matters

Training one side of the back at a time exposes — and over time corrects — strength imbalances that a two-handed barbell row can mask. It also adds a genuine core-stability demand, since resisting rotation while rowing on one side is its own challenge separate from the pull itself.

The supported position (knee and hand on the bench) also takes the lower back largely out of the equation, making it a good complement to bent-over rows and deadlifts on days you want back volume without additional lower-back fatigue.

How to do it

1. Set your base. One knee and the same-side hand on the bench, opposite foot planted on the floor, back flat and roughly parallel to the ground.
2. Let the arm hang fully extended. Start each rep from a dead hang to get the full range of motion — don't start from a half-pulled position.
3. Row by driving the elbow up and back. Keep the elbow close to your body, pulling it toward your hip rather than flaring it out to the side.
4. Squeeze at the top, then lower fully. Pause briefly with your shoulder blade pulled in, then lower with control back to a full stretch.

Common mistakes

• Rotating the torso to help the pull. Twisting your torso toward the working arm uses momentum instead of back strength — keep your core braced and still.
• Only doing a partial range of motion. Stopping the rep halfway down or halfway up cuts the exercise's effectiveness significantly.
• Flaring the elbow out wide. An elbow that flares away from the body shifts emphasis toward the rear shoulder instead of the back.
• Using a bench that's too high or too low. An awkward base position makes it harder to keep the back flat — adjust your stance until the position feels stable.

Sets & reps by level