What should I feel during Single-arm dumbbell row?

Lat stretches at the bottom; elbow drives back and up — not sideways.

What are common mistakes with Single-arm dumbbell row?

Rotating the torso to swing the weight up; Pulling to the chest instead of the hip; Rounding the support-side shoulder under load

How do I progress Single-arm dumbbell row?

Add load; switch to dead-stop from floor to eliminate momentum.

What can I do instead of Single-arm dumbbell row?

Seated cable row, Barbell bent-over row, Machine row

Single-arm dumbbell row

Knee and hand on bench, opposite foot flat, pull bell to hip crease.

family=rowpattern=horizontal pullforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

latsPRIME

mid back68

biceps56

rear delts44

Primary: lats
Supporting: mid back, biceps, rear delts

Mechanics

Pattern: horizontal pull
Equipment: dumbbells, bench
Geometry: 150° Pull Pivot
Target feel: Lat stretches at the bottom; elbow drives back and up — not sideways.
Progression: Add load; switch to dead-stop from floor to eliminate momentum.
Regression: Chest-supported DB row removes lower back from the equation entirely.

Watch for

Rotating the torso to swing the weight up
Pulling to the chest instead of the hip
Rounding the support-side shoulder under load

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Chest-supported DB row removes lower back from the equation entirely.
Standard: Single-arm dumbbell row
Advanced / progression: Add load; switch to dead-stop from floor to eliminate momentum.

Atlas metrics

Movement pattern: horizontal pull
Primary target: lats
Supporting muscles: mid back, biceps, rear delts
Equipment: dumbbells, bench
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Single-arm dumbbell row?: Knee and hand on bench, opposite foot flat, pull bell to hip crease.
What should I feel during Single-arm dumbbell row?: Lat stretches at the bottom; elbow drives back and up — not sideways.
What are common mistakes with Single-arm dumbbell row?: Rotating the torso to swing the weight up; Pulling to the chest instead of the hip; Rounding the support-side shoulder under load
How do I progress Single-arm dumbbell row?: Add load; switch to dead-stop from floor to eliminate momentum.
What can I do instead of Single-arm dumbbell row?: Seated cable row, Barbell bent-over row, Machine row