← EXERCISE LIBRARYStrength
Single-Arm Dumbbell Row
A supported one-sided row with a long range of motion and no lower-back cost. Sets of 8-12 per side, useful for fixing a strength gap between the two sides.
- 01Place one hand and the same-side knee on a bench with the back flat.
- 02Set the other foot on the floor and let the working arm hang straight down.
- 03Brace the trunk so the torso stays parallel to the floor.
- 04Row the dumbbell to the hip, keeping the elbow close to the ribs.
- 05Lower all the way until the shoulder reaches forward, then repeat.
- 01Row to the hip, not the shoulder.
- 02Keep the shoulders level with each other.
- 03Full stretch at the bottom.
- 01Twisting the torso to finish the rep — the rotation adds range that the back never actually produced.
- 02Shrugging the dumbbell up — the upper trap does the work the lat was meant to.
- 03Cutting the bottom short — the lat never reaches length and the useful part of the range disappears.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.