Single-Arm Dumbbell Row

Freeweight Beginner

Put one knee and the same-side hand on a flat bench, back flat. Row the dumbbell to your hip with a neutral grip, elbow close to your side. Main muscles: lats and biceps.

Muscles worked

This is a single limb exercise, meaning you work one arm/leg at a time.

Single-Arm Dumbbell Row vs similar exercises

Single-Arm Dumbbell Row vs Low Row
Single-Arm Dumbbell RowLow Row
Same main muscles at the same intensity — the difference is in how you perform it.
- EquipmentFree weightsGuided machine
Single-Arm Dumbbell Row vs Dumbbell Row
Single-Arm Dumbbell RowDumbbell Row
Same main muscles at the same intensity — the difference is in how you perform it.
- LevelBeginnerIntermediate
Single-Arm Dumbbell Row vs Seated Row
Single-Arm Dumbbell RowSeated Row
Same main muscles at the same intensity — the difference is in how you perform it.
- EquipmentFree weightsGuided machine
Single-Arm Dumbbell Row vs Bent-Over Barbell Row
Single-Arm Dumbbell RowBent-Over Barbell Row
Same main muscles at the same intensity — the difference is in how you perform it.
- LevelBeginnerAdvanced