One-Arm Dumbbell Row
A single-arm row with the free hand on a bench — a horizontal pull for the back, anti-rotation for the trunk. The exercise that makes back training with dumbbells at home possible in the first place.
Rowing one arm at a time means one side pulls while the other side of your trunk holds against it. You train the lats, rhomboids and rear delts — and at the same time the anti-rotation that keeps you steady with every bag, child or suitcase you carry. The cue “chest out” corrects the shoulder position on its own: the shoulders move back and down without you having to think about it. Side-to-side differences show up and can be addressed directly.
Starting position
One hand braced firmly on the bench, feet wide, abs tight. The dumbbell hangs from the other hand under the shoulder.
The three cues
- Pull hard to the stomach, lower slowly
- Push the chest forward on every pull — chest out
- Brace firmly, feet wide, abs tight
Common faults
| Fault | How to fix it |
|---|---|
| Trunk rotates, hip drops | Cut the load by 20–30%. Feet wider, abs tighter. |
| Back rounds | Chest out — the cue sets the shoulders back and down on its own. |
| Elbow pulls up towards the ribs | Pull to the stomach, not to the shoulder — otherwise the biceps take over. |
| Dumbbell drops back down | Pull hard, lower slowly. The way down is part of the work. |
Variations
| Variation | When to use it |
|---|---|
| Hand on the bench, wide stance | The standard — in the studio and at home |
| Hand and knee on the bench | When the trunk can't hold the position yet |
| Braced on a chair or table | At home without a bench |
| Two-second pause at the top | To sharpen shoulder-blade control |
| Unsupported row from the hinge | Once the hinge is solid and the trunk carries the load alone |
Reps and load
The single-arm row can take load — typically 8 to 12 reps per side with a weight that keeps your hips square to the bench. Weaker side first, then the stronger side with the same weight.
Which muscles do the work
| Muscle | Role | What it does here |
|---|---|---|
| Lats M. latissimus dorsi | Prime mover | Draws the upper arm back and down — the main driver |
| Rhomboids Mm. rhomboidei | Prime mover | Pull the shoulder blade towards the spine |
| Traps M. trapezius | Synergist | Guide and steady the shoulder blade through the pull |
| Rear delt Posterior deltoid | Synergist | Helps bring the upper arm back |
| Biceps and brachialis M. biceps brachii, M. brachialis | Synergist | Bend the elbow — working on every rep |
| Obliques Mm. obliqui | Stabiliser | Resist rotation — only one side is loaded |
| Spinal erectors M. erector spinae | Stabiliser | Keep the back long while you are bent over |
With load on one side only, the trunk wants to twist. The obliques stop it — so a back exercise doubles as trunk work.
Explained in full
Why the row is the most important pull exercise at home, how to brace, and why “chest out” sets the shoulders right on its own. · 1:09
Seeing it done right is not the same as doing it right
Video, cues and variations take you a long way. What they cannot give you is an outside eye at the moment the movement isn't quite there yet. That is what training with me is for — in the studio or in a workshop.
See the workshopsNew exercise pages are added all the time — the newsletter keeps you posted.
A note on context: EMG studies show which muscles an exercise recruits — that is a good reason to pick it, but it does not replace adjusting things to the person in front of you. See a doctor for persistent or severe pain.