Dumbbell Row
The single-arm dumbbell row is a unilateral back exercise that builds thickness and fixes side-to-side imbalances. Support yourself with one hand on a bench and row the dumbbell to your hip.
How to Perform
Place one knee and hand on a bench with your back flat and parallel to the floor.
Let the dumbbell hang at arm's length directly below your shoulder.
Row the dumbbell to your hip, driving your elbow past your body.
Squeeze your lat at the top and hold for one second.
Lower under control — do not drop the weight or let it pull your shoulder down.
Common Mistakes to Avoid
Rotating your torso to cheat the weight up.
Pulling the dumbbell too far forward toward your chest instead of toward your hip.
Rounding the back instead of keeping it flat.
Muscle Activation
Variations
Track your Dumbbell Row progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.