How to Single Arm Dumbbell Rows

Single Arm Dumbbell Rows are an effective unilateral exercise for targeting the lats, rhomboids, and biceps. Performing the exercise one arm at a time helps correct muscle imbalances and improves overall strength.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Biceps (front of the arms)
• Trapezius (upper back and neck)

Step-by-Step Guide: How to Perform Single Arm Dumbbell Rows

1. Set Up: Place one knee and hand on a bench for support. Hold a dumbbell in the opposite hand, letting it hang straight down.
2. Row the Dumbbell: Pull the dumbbell towards your hip, keeping your elbow close to your body and squeezing your shoulder blades together.
3. Lower Slowly: Lower the dumbbell back to the starting position with control.
4. Repeat: Perform the desired number of repetitions, then switch arms and repeat the exercise.