Back · Horizontal pull
Single-Arm Dumbbell Row
The single-arm dumbbell row is a unilateral pulling exercise where you brace one hand and knee on a bench and row a dumbbell to your hip with the other arm. It trains the latissimus dorsi, rhomboids and mid-traps one side at a time, with the bench removing most of the lower-back demand.
Also known as: One-arm dumbbell row, Bent-over dumbbell row, Kroc row, Single arm row
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Dumbbell, Flat bench
- Difficulty
- Beginner
What muscles does the single-arm dumbbell row work?
Primary movers
- Latissimus dorsi
- Rhomboids
Assisting muscles
- Trapezius
- Teres major
- Posterior deltoid
- Biceps brachii
- Obliques
Two actions happen in every row. The latissimus dorsi and teres major pull the upper arm backward and down towards the torso, while the rhomboids and middle trapezius retract the shoulder blade. Where you row to shifts the balance between them.
Rowing towards the hip with the elbow tucked close biases the lats, because that path matches how the lat pulls the arm. Rowing higher, towards the ribs with the elbow wider, gives the rhomboids and mid-traps more of the work.
The single-arm version adds something the barbell version cannot. With one hand supported you can let the shoulder blade travel forward at the bottom and pull it all the way back at the top, so the working muscles move through a noticeably longer range than a barbell allows.
Because only one side is loaded, the obliques and deeper trunk muscles work hard to stop the torso rotating towards the dumbbell. That anti-rotation demand is real even with the bench supporting you, and it increases sharply if you row standing with a staggered stance instead.
The biceps and brachialis flex the elbow in every rep. Their contribution is unavoidable in any row, which is why back training and biceps training overlap more than people expect and why rowing volume should be counted when planning arm work.
How to do the single-arm dumbbell row
Setup
- 1
Place one hand and the same-side knee on a flat bench, with the other foot planted on the floor.
- 2
Set your torso roughly parallel to the floor with a neutral spine, not rounded and not arched.
- 3
Let the dumbbell hang at arm's length directly below your shoulder.
- 4
Square your hips and shoulders to the floor before the first rep.
- 5
Brace your abs to lock the torso in place, it should not move once the set begins.
Execution
- 1
Let the shoulder blade travel forward at the bottom to reach a full stretch through the lat.
- 2
Pull the dumbbell towards your hip, leading with the elbow rather than the hand.
- 3
Keep the elbow close to your side through the pull if you want the lats to do most of the work.
- 4
Finish with the shoulder blade pulled back towards your spine and the dumbbell at your lower ribs or hip.
- 5
Lower over two to three seconds, letting the arm straighten fully at the bottom.
- 6
Keep your torso still throughout. Your shoulders should stay level with the floor on every rep.
Common single-arm dumbbell row mistakes
Rotating the torso to lift the dumbbell
Twisting the shoulder up towards the ceiling to help the weight along. It looks like a longer range of motion but the extra distance comes from the spine, not the back muscles.
The fix: Keep both shoulders level with the floor for the whole set. If you cannot, the dumbbell is too heavy. A small amount of rotation is tolerable on the last rep or two of a heavy set, not on the first.
Pulling with the arm instead of the back
Leading with the hand and bending the elbow early, so the biceps do the work and the shoulder blade barely moves.
The fix: Think about driving the elbow towards the ceiling and pulling the shoulder blade back. The hand is just a hook that connects you to the dumbbell.
Cutting the bottom of the range short
Stopping with the elbow still bent, never letting the arm straighten or the shoulder blade reach forward. This gives up the stretched position, which is where a large share of the growth stimulus lives.
The fix: Let the arm fully straighten and the shoulder blade travel forward at the bottom of every rep, then pull from there.
Rounding the lower back
Letting the spine flex as the torso tires, particularly on high-rep sets with a heavy dumbbell. The bench removes a lot of the load but not all of it.
The fix: Set your torso before the set and brace. If your back rounds as the set goes on, end the set. Raising the bench height slightly can help if hamstring tightness is the cause.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 per side | Moderate to heavy, 1–2 RIR | 60–90 s |
| Strength | 4 | 6–8 per side | Heavy | 2 min |
| Imbalance correction | 3 | 10–15 per side | Moderate, weaker side first | 60 s |
This is one of the most useful rows available, largely because it is hard to do badly and easy to load progressively. The bench takes the lower back out of the equation, so it can be trained hard on days when deadlifts or barbell rows have already taxed the spinal erectors. Three to four sets of 8–12 per side, once or twice a week, covers most needs. If one side is clearly weaker, start every set with that side and match the stronger side to whatever it managed.
Running the single-arm dumbbell row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySingle-Arm Dumbbell Row variations and alternatives
Barbell Bent-Over Row
HarderBoth sides at once with far more total load, at the cost of a shorter range and a significant lower-back demand.
Chest Supported Dumbbell Row
EasierLying face down on an incline bench removes the lower back and the anti-rotation demand entirely, leaving only the back muscles to fail.
Kroc Row
HarderA high-rep, heavy version with deliberate body English, used to build grip and upper-back size. Best kept to a single set at the end of a session.
Seated Cable Rows
AlternativeConstant tension through the whole range and no balance requirement. A good complement rather than a replacement.
Standing Single-Arm Row
HarderRemoving the bench turns it into a genuine anti-rotation core exercise, though it limits how heavy you can safely go.
Frequently asked questions
Should I row to my hip or my chest?
To your hip, with the elbow close to your side, if you want the lats to do most of the work. Rowing higher towards the ribs with a wider elbow shifts emphasis to the rhomboids and mid-traps. Neither is wrong. Pick based on which part of your back you are trying to develop.
Is the single-arm dumbbell row better than the barbell row?
For range of motion and for finding side-to-side imbalances, yes. For total load and overall back thickness, the barbell row wins. They serve different purposes, and most good back programmes include one of each rather than choosing between them.
How heavy should I go on single-arm rows?
Heavy enough that 8–12 controlled reps per side is genuinely challenging, but light enough that your torso stays square to the floor. The moment you need to twist your shoulder up to finish the rep, the dumbbell has stopped being useful for your back.
Why do I feel single-arm rows in my biceps?
Usually because you are pulling with your hand rather than your elbow. The biceps always assist in a row, but they should not be the limiting factor. Focus on driving the elbow back and pulling the shoulder blade towards your spine, and consider using a thumbless grip to reduce the pull through the hand.
Does the knee go on the bench or stay on the floor?
Either works. Knee on the bench is the standard setup and is the most stable. Keeping both feet on the floor with a hip hinge and one hand on the bench allows a slightly more natural torso position and lets you go heavier, which is why most people rowing serious weight end up there.
Hercules tracks every single-arm dumbbell row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play