Single-Arm Dumbbell Row

A unilateral back exercise using a dumbbell for balanced development.

How to do it

1. Place one knee and hand on a bench for support.
2. Hold a dumbbell in the other hand with arm extended.
3. Pull the dumbbell up toward your hip, squeezing your shoulder blade.
4. Lower the dumbbell with control.
5. Repeat on both sides.

Tips

• Avoid rotating the torso to hoist the weight higher.
• Let your arm extend fully at the bottom for a complete stretch.
• Keep your back flat from head to hips throughout the set.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid