Dumbbell Single Arm Bent Over Row

Dumbbell Single Arm Bent Over Row Exercise Description

The dumbbell single-arm bent‑over row is a unilateral horizontal pull performed from a hip‑hinge. It emphasizes the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoid, with the biceps assisting the pull. Your spinal erectors, gluteals, hamstrings, and abdominal wall work isometrically to maintain a neutral spine and resist trunk rotation. Training one side at a time promotes focused scapular control—retraction and depression—while reinforcing a stable hinge position. Use a controlled range: pull until the upper arm is in line with the torso, then lower smoothly while allowing natural scapular protraction without rounding the back.

Muscle Groups: Back, Lats, Traps
Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers
Stabilizing Muscles: External Obliques, Gluteus Maximus, Iliocostalis, Longissimus, Spinalis
Body Area: Upper Body
Body Parts: Back, Mid 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
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Dumbbell Single Arm Bent Over Row Exercise

‘- Stand with feet hip‑width. Hold a dumbbell in one hand with a neutral grip (palm facing in).
– Soften your knees and hip hinge: push hips back until your torso is near parallel to the floor while keeping a neutral spine and level pelvis.
– Place your free hand lightly on your non‑working thigh, just above the knee, for balance. Keep your neck long and gaze a few feet ahead on the floor.
– Brace your midsection; set the working shoulder by drawing the shoulder blade slightly down and back.
– Initiate the row by retracting/depressing the shoulder blade, then drive the elbow back close to your torso. Keep the forearm vertical and wrist neutral.
– Aim the dumbbell toward the lower ribs/hip area; finish when the upper arm is in line with your torso—avoid shrugging or flaring the elbow outward.
– Pause briefly, then lower the weight under control, allowing the shoulder blade to move forward naturally without losing spinal alignment.
– Maintain square hips and shoulders; avoid rotating, swaying, or using momentum.
– Breathe steadily—exhale as you pull, inhale as you lower. Re‑set your brace and hinge if you feel pressure in your lower back.

Dumbbell Single Arm Bent Over Row Tips

‘- Stand with your feet hip‑width apart and hold the dumbbell with a neutral grip (palm facing in).
– Softly bend your knees and hinge at the hips, pushing your hips back until your torso is near parallel to the floor.
– Keep a neutral spine and level pelvis as you hinge, resisting trunk rotation.
– Place your free hand lightly on your non‑working thigh just above the knee to help with balance.
– Keep your neck long and your gaze a few feet ahead on the floor.
– Brace your midsection and set the working shoulder by drawing the shoulder blade slightly down and back before you pull.
– Initiate the row by retracting and depressing the shoulder blade, then drive the elbow back close to your torso.
– Keep your forearm vertical and your wrist neutral as you pull, aiming the dumbbell toward your lower ribs/hip area.
– Stop the pull when your upper arm is in line with your torso, avoiding shrugging or flaring the elbow outward.
– Lower the dumbbell under control, allowing the shoulder blade to move forward naturally without rounding your back or losing spinal alignment.
– Maintain square hips and shoulders throughout, avoiding rotation, swaying, or using momentum.
– Breathe steadily—exhale as you pull and inhale as you lower, and re‑set your brace and hinge if you feel pressure in your lower back.

Dumbbell Single Arm Bent Over Row Beginner Introduction

The dumbbell single-arm bent‑over row trains one arm and side of the back at a time in a hinged, forward‑leaning stance. This rowing pattern mainly targets the lats, mid and lower portions of the upper back, and the back of the shoulders, with help from the arms. Muscles through the lower back, glutes, hamstrings, and abs stay braced without changing length, so the torso holds a strong position while the weight moves.

During the movement, the shoulder blade of the working side glides down and toward the spine as the elbow drives behind the body, then moves forward again as the weight returns. The dumbbell generally travels toward the lower rib and hip area, finishing when the upper arm roughly lines up with the torso. Hips and shoulders stay squared so the pull comes from the back rather than from twisting. Smooth, deliberate motion and steady breathing highlight control, stability, and awareness of body alignment throughout the set.