Dumbbell Bent Over Single Arm Row
Dumbbell Bent Over Single Arm Row Exercise Description
The Dumbbell Bent-Over Single-Arm Row is a hip-hinge pulling exercise that targets the latissimus dorsi while strongly engaging the middle trapezius and rhomboids for scapular retraction. The posterior deltoid and elbow flexors assist, and the spinal erectors and deep core musculature work isometrically to maintain a neutral spine. Using one arm at a time increases the demand on trunk anti-rotation control, helping you keep the torso stable while the arm moves. The movement emphasizes pulling the upper arm toward the torso with the shoulder blade moving down and back, not shrugging up toward the ear. Performed with controlled tempo and full, pain-free range, it builds precise scapulohumeral coordination and strong, repeatable rowing mechanics with minimal equipment.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- 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: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Bent Over Single Arm Row Exercise
‘- Stand with feet about hip-width. Hold a dumbbell in one hand.
– Hinge at the hips: push hips back, maintain a neutral spine, and let the torso angle toward parallel with the floor. Soften the knees.
– Brace the core and keep the neck aligned with the spine; gaze at the floor a few feet ahead.
– Place the free hand lightly on a bench, box, or same-side thigh for support. Keep shoulders level and square to the floor.
– Let the working arm hang straight under the shoulder with a neutral wrist and palm facing in.
– Set the shoulder: gently draw the shoulder blade down and back without shrugging.
– Row by driving the elbow toward the hip, keeping it close to the torso; avoid flaring.
– At the top, feel the shoulder blade fully retract. Do not twist the torso or thrust the ribs.
– Lower the dumbbell under control until the elbow straightens and the shoulder blade protracts naturally—without rounding the back.
– Maintain even pressure through the feet and a steady brace throughout.
– Breathe out as you pull; breathe in as you lower.
– Stop the rep if you lose a neutral spine, shoulder position, or control of the load.
Dumbbell Bent Over Single Arm Row Tips
‘- Set up with feet about hip-width and soften your knees before hinging.
– Hinge by pushing your hips back and maintain a neutral spine as your torso angles toward the floor.
– Keep your neck aligned with your spine and fix your gaze on the floor a few feet ahead.
– Use your free hand lightly on a bench, box, or same-side thigh for support, keeping shoulders level and square to the floor.
– Let the working arm hang straight under the shoulder with a neutral wrist and palm facing in.
– Gently draw the shoulder blade down and back to set the shoulder before you start rowing; avoid shrugging toward the ear.
– Drive the elbow toward the hip, keeping it close to the torso and not flaring out.
– At the top, focus on fully retracting the shoulder blade without twisting the torso or thrusting the ribs.
– Lower the dumbbell under control until the elbow straightens and the shoulder blade protracts naturally, without rounding the back.
– Maintain even pressure through your feet, a steady core brace, and coordinated breathing—exhale as you pull, inhale as you lower.
Dumbbell Bent Over Single Arm Row Beginner Introduction
The Dumbbell Bent-Over Single-Arm Row is a classic free-weight back movement performed in a forward-leaning stance with a dumbbell in one hand. Working one side at a time places strong emphasis on the lats while also challenging the mid traps, upper back muscles, rear shoulder, and biceps. The trunk and lower back hold a fixed position throughout, so the core stays highly engaged as the weight moves. A bench, small platform, or even the thigh on that side can provide light support for the non-working arm, helping the torso stay steady.
The movement is typically performed with smooth control and precise shoulder-blade motion. The arm travels alongside the body as the shoulder blade draws in toward the spine and settles away from the ear, reinforcing strong rowing mechanics without unnecessary shrugging or twisting. Because the body resists rotation while the arm pulls, the exercise reinforces rotational stability through the midsection as well as strength through the back of the body. Consistent practice at a deliberate pace encourages repeatable form and confident, efficient pulling technique using minimal equipment.