Single-arm dumbbell row

Dumbbell, flat bench for support

Also called one arm dumbbell row

Single-arm dumbbell row, start position — Images: Free Exercise DB (public domain)

Single-arm dumbbell row, end position — Images: Free Exercise DB (public domain)

Brace one hand and knee on a bench with the other foot on the floor. Row the dumbbell toward the back pocket with the elbow tucked.

Pull toward the back pocket
Keep the torso still
Full stretch at the bottom

Movement

Pattern: Horizontal pull
Type: Compound, several joints move
Sides: One side at a time
Equipment: Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

LatsMain
Rear deltsHelper
Upper backHelper
BicepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Big lat stretch, smooth and stable; knocked slightly for dumbbell rack ceiling at around 100 lb. Back-injury worries are overblown. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 7:10videoExpert opinion2024checked by AI
- 4/5 Elbow-tucked version, pulling toward the back pockets, is a top lat pick that also avoids imbalances. Jeremy Ethier, 15 BEST Back Exercises For Growth (And How To Use Them) @ 5:09videoExpert opinion2021checked by AI
Loaded stretch higher is better3.0
Moderate tension in the stretch. 1 source.
- 3/5 Resistance is almost nil at the bottom and highest at the top; letting the bell drift forward adds lat stretch and steadier tension. Jeff Nippard, How To Do Dumbbell Rows: Build a Thicker Back With Proper "Cheating" @ 0:32videoExpert opinion2019checked by AI
Progression higher is better3.5
Easy to add small amounts. 2 sources.
- 3/5 Strong lifters may max out the dumbbell rack. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 7:41videoExpert opinion2024checked by AI
- 4/5 Controlled momentum and some torso rotation let you overload more; being too strict limits loading and can stall progress. Jeff Nippard, How To Do Dumbbell Rows: Build a Thicker Back With Proper "Cheating" @ 6:07videoExpert opinion2019checked by AI
Elbow stress lower is better2.0
Light; the elbow tolerates it easily. 1 source.
- 2/5 Dumbbells allow a neutral grip that spares the forearm tendons, so a smart pick when elbows hurt. Jeremy Ethier, How To Fix Elbow Pain (BULLETPROOF YOUR ELBOWS!) @ 6:07videoExpert opinion2020checked by AI