- EquipmentDumbbell
- PatternPull
- Reps6 to 15 reps
- Joint loadNone flagged
- One side at a time
Place one knee and the same hand on a flat bench, back flat and parallel to the floor. Hold a dumbbell in the other hand with the arm hanging straight.
First cueKeep your hips and shoulders square to the floor.
How to do the Single-Arm Dumbbell Row
Set up. Place one knee and the same hand on a flat bench, back flat and parallel to the floor. Hold a dumbbell in the other hand with the arm hanging straight.
- Pull the dumbbell up toward your hip, keeping the elbow close to your side.
- Squeeze the shoulder blade back at the top.
- Lower the dumbbell under control to a full stretch.
- Finish the set and switch sides.
Form cues
- Keep your hips and shoulders square to the floor.
- Pull toward the hip, not the chest.
- Keep your neck neutral.
Common mistakes
- Twisting the torso to lift the weight.
- Using only a short range at the top.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
On the way: Lats, Biceps and Rear delts.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Single-Arm Dumbbell Row, from the same catalog the StatBlockFit app logs.
- Dumbbell Bench Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Power Clean Same pull session: it trains the traps.
- Wrist Curl Same pull session: it trains the forearms.
A complete workout around it
4 movements, the Single-Arm Dumbbell Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Arm Dumbbell Row 3 × 6 to 15 reps
- Dumbbell Bench Press 3 × 6 to 15 reps
- Power Clean 3 × 1 to 5 reps
- Wrist Curl 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Inverted Row
Bodyweight
Gym or cable swap
Seated Cable Row
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Row.
Other variations of the Barbell Row: T-Bar Row, Pendlay Row, Chest-Supported Row, Inverted Row, Seated Cable Row, Landmine Row and Smith Machine Row.
Do before it: Cat-Cow (bracing), Band Pull-Apart (shoulder blades) and Chest-Supported Row (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Single-Arm Dumbbell Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Arm Dumbbell Row?
Set up: Place one knee and the same hand on a flat bench, back flat and parallel to the floor. Hold a dumbbell in the other hand with the arm hanging straight. Steps: 1. Pull the dumbbell up toward your hip, keeping the elbow close to your side. 2. Squeeze the shoulder blade back at the top. 3. Lower the dumbbell under control to a full stretch. 4. Finish the set and switch sides. Form cues: Keep your hips and shoulders square to the floor. Pull toward the hip, not the chest. Keep your neck neutral. Common mistakes: Twisting the torso to lift the weight. Using only a short range at the top.
What muscles does the Single-Arm Dumbbell Row work?
It trains the upper back as its main target and works the lats, biceps and rear delts on the way.
What can I do instead of the Single-Arm Dumbbell Row?
At home: Inverted Row. In a gym: Seated Cable Row. Each trains the same main muscle.
What should I pair the Single-Arm Dumbbell Row with?
Good partners in the same workout are Dumbbell Bench Press, Power Clean and Wrist Curl.
How heavy should the Single-Arm Dumbbell Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.