Dumbbell Bent Over Single Arm Row
Dumbbell Bent Over Single Arm Row Exercise Description
The dumbbell bent-over single-arm row trains the horizontal pulling pattern while your trunk maintains a strong hip-hinge position. Primary movers are the latissimus dorsi and mid-back (rhomboids and middle trapezius), with assistance from the posterior deltoid and elbow flexors; the spinal erectors and deep core stabilize the torso. Rowing one arm at a time increases the anti-rotation demand, encouraging square shoulders and controlled scapular motion. Emphasis is on retracting and slightly depressing the working-side scapula as the elbow tracks close to the torso toward the hip. Maintain a neutral spine and steady torso throughout to load the back muscles rather than the lower back.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: External Obliques, Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell Bent Over Single Arm Row Exercise
‘- Stand with feet hip-width and a slight knee bend; hold a dumbbell in one hand, palm facing your body.
– Hinge at the hips until your torso is roughly 15–30 degrees from horizontal; keep a neutral spine and neck.
– Place your free hand on a bench, box, or your front thigh for support; keep shoulders and hips square to the floor.
– Let the working arm hang straight beneath the shoulder; brace your midsection.
– Initiate by drawing the working shoulder blade toward the spine and slightly down.
– Drive the elbow back toward your hip, keeping it close to your torso and your wrist neutral.
– Row until the upper arm is in line with (or just short of) the torso; avoid shrugging or twisting.
– Pause briefly with the shoulder blade set; lower the dumbbell under control, allowing the scapula to glide forward without rounding your back.
– Keep the torso still—no jerking or momentum; repeat for the opposite arm.
Dumbbell Bent Over Single Arm Row Tips
‘- Set your feet hip-width with a slight knee bend before hinging at the hips.
– Hinge until your torso is roughly 15–30 degrees from horizontal while keeping a neutral spine and neck.
– Use your free hand on a bench, box, or front thigh for support and keep your shoulders and hips square to the floor.
– Let the working arm hang straight beneath the shoulder and brace your midsection before you start the row.
– Initiate the movement by drawing the working shoulder blade toward your spine and slightly down.
– Drive your elbow back toward your hip, keeping it close to your torso and your wrist neutral.
– Row only until your upper arm is in line with, or just short of, your torso, and avoid shrugging or twisting.
– Briefly pause with the shoulder blade set at the top before lowering the dumbbell.
– Lower the dumbbell under control, allowing the shoulder blade to glide forward without rounding your back and keeping your torso still without jerking or using momentum.
Dumbbell Bent Over Single Arm Row Beginner Introduction
The dumbbell bent-over single-arm row is a free-weight pulling movement that highlights back strength and trunk stability in a forward-leaning stance. Working one side at a time challenges the lats, upper back, and biceps, while the shoulders guide the dumbbell through a controlled path. The muscles along the spine and the core work together to hold the torso steady so the effort centers on the back rather than the lower back.
This row style emphasizes smooth shoulder-blade motion on the working side, drawing it toward the midline and slightly downward as the elbow travels close to the ribs toward the hip. Because the weight is held on only one side, the body resists twisting and tipping, encouraging level shoulders and hips throughout the movement. The supporting hand resting on a bench, box, or front thigh adds balance so the row can feel strong and deliberate, with the dumbbell moving in a calm, controlled arc rather than with momentum.