Single-Arm Dumbbell Row

Lats, Traps, RhomboidsDumbbell, Bench

A unilateral back exercise using a bench for support. It effectively builds the lats and corrects strength imbalances while taking stress off your spine.

How to do it

1Place one knee and hand firmly on a flat bench, keeping your back flat and parallel to the floor.

2Plant your opposite foot securely on the floor and hold a dumbbell with a neutral grip in your free hand.

3Drive your elbow up and back, pulling the dumbbell toward your hip using your back muscles.

4Squeeze your shoulder blade toward your spine at the top without rotating your torso.

5Slowly lower the dumbbell down to get a full stretch in your lat before initiating the next rep.

Common mistakes

Twisting your torso and opening your shoulders as you lift, which steals tension from your back.

Pulling the dumbbell with your arm and bicep instead of driving with your elbow and shoulder blade.

Rounding your upper or lower back at any point during the set.

Breathing

Exhale as you row the dumbbell toward your hip, and inhale smoothly as you lower the weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.