Dumbbell Single Arm Bent Over Row
Strengthen your back and biceps with the single-arm bent-over dumbbell row. This exercise builds unilateral strength and improves posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Single Arm Bent Over Row
Description
A weight lifting exercise that targets the muscles in your upper body, primarily the back. It involves lifting a dumbbell with one hand while leaning forward, resting your other hand and knee on a bench.
Save Dumbbell Single Arm Bent Over Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Single Arm Bent Over Row
- 01Setup
Place a dumbbell on the floor beside a flat bench. Position your non-working knee and hand on the bench, ensuring your torso is roughly parallel to the floor.
- 02Setup
With a neutral spine, reach down and grasp the dumbbell with an overhand grip, allowing it to hang directly below your shoulder. Keep your feet firmly on the floor.
- 03
Engage your core and upper back, then pull the dumbbell straight up towards your hip, keeping your elbow close to your body.
- 04
Focus on squeezing your shoulder blade at the top of the movement, feeling the contraction in your lat muscle.
- 05
Slowly lower the dumbbell back to the starting position with control, fully extending your arm and feeling a stretch in your lat. Exhale as you pull up, inhale as you lower.
Tips
- Maintain a neutral spine throughout the movement; avoid rounding your back to prevent injury and maximize lat engagement.
- Focus on initiating the pull with your back muscles, specifically the lats, rather than just your biceps, to get the most out of the exercise.
- Keep your elbow tucked close to your body as you row; flaring it out reduces lat activation and puts more stress on the shoulder joint.
- Control both the concentric (lifting) and eccentric (lowering) phases of the movement to maximize muscle time under tension and improve strength.
Common mistakes
- Rounding the back during the row can lead to spinal injury; maintain a flat, neutral spine by engaging your core.
- Using momentum to swing the weight up reduces muscle engagement; control the movement by pulling with your back and not jerking.
- Shrugging the shoulder instead of pulling with the lat shifts the work away from the target muscle; actively depress and retract your scapula as you pull.
In the Ellim app, Dumbbell Single Arm Bent Over Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell single arm bent over row?
Get Ellim — FreeQuestions
Is Dumbbell Single Arm Bent Over Row good for beginners?
Dumbbell Single Arm Bent Over Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Single Arm Bent Over Row?
You need Dumbbell to perform Dumbbell Single Arm Bent Over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Single Arm Bent Over Row?
Maintain a neutral spine throughout the movement; avoid rounding your back to prevent injury and maximize lat engagement. Focus on initiating the pull with your back muscles, specifically the lats, rather than just your biceps, to get the most out of the exercise. Keep your elbow tucked close to your body as you row; flaring it out reduces lat activation and puts more stress on the shoulder joint. Control both the concentric (lifting) and eccentric (lowering) phases of the movement to maximize muscle time under tension and improve strength.
What are common mistakes when doing Dumbbell Single Arm Bent Over Row?
Rounding the back during the row can lead to spinal injury; maintain a flat, neutral spine by engaging your core. Using momentum to swing the weight up reduces muscle engagement; control the movement by pulling with your back and not jerking. Shrugging the shoulder instead of pulling with the lat shifts the work away from the target muscle; actively depress and retract your scapula as you pull.
Related exercises
Dumbbell Lying Wide Grip Row on Rack
Back · Dumbbell
Dumbbell Lying Row on Rack
Back · Dumbbell
Dumbbell Head Supported Row
Back · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Roll Kneeling Upper Back Rotation
Back · Roll
Track every rep of Dumbbell Single Arm Bent Over Row.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store