Dumbbell Row
Also known as: One-Arm Row · Single-Arm Dumbbell Row
Unilateral rowing with the longest range of motion of any row, and no way for your strong side to cover for your weak one.
- Primary
- Latissimus dorsi, Rhomboids
- Secondary
- Posterior deltoid, Biceps brachii
- Equipment
- Dumbbell
- Type
- Compound
- Level
- Beginner
How to do it
Set up
- Place one knee and the same-side hand on a bench.
- Plant the other foot on the floor, slightly back.
- Let the dumbbell hang at arm's length, shoulder relaxed downward.
- Keep your back flat and roughly parallel to the floor.
Perform the rep
- Pull the dumbbell to your hip, elbow tracking close to your side.
- Drive the elbow past your torso and squeeze at the top.
- Lower fully, letting your shoulder blade travel forward at the bottom.
- Keep your torso square: do not rotate to gain height.
Common mistakes
-
Rotating the torso to finish the rep
Twisting turns a back exercise into a rotational one and usually means the weight is too heavy. Keep both shoulders level.
-
Rowing to the armpit
Pulling high and wide shifts work to the rear delt and upper traps. For lats, pull to the hip with the elbow close.
-
Short range at the bottom
Letting the arm fully extend and the shoulder blade protract at the bottom is where the stretch is. Do not cut it.
How to programme it
Run your weaker side first and match its reps on the strong side, that is how imbalances actually close.
Variations
- Chest-supported dumbbell row: removes lower back and torso rotation
- Kroc row: high-rep, heavy, straps on, deliberately less strict
- Meadows row: landmine setup, strong stretch
Frequently asked questions
Should I row to my hip or my chest?
To the hip with a tucked elbow for lats; toward the chest with a wider elbow for upper back and rear delts. Most programmes benefit from including both.