Exercise guide

How to do single-arm dumbbell row

Lats · mid back · rear delts

Single-arm dumbbell row starting position — correct set-up before the first rep
Start
Single-arm dumbbell row finished position — the end of one repetition
End of rep

Step by step

  1. Put one knee and the same-side hand on a flat bench, the other foot planted on the floor.
  2. Let the dumbbell hang straight down, back flat and roughly parallel to the floor.
  3. Row the dumbbell to your hip, driving the elbow back past your ribs.
  4. Lower for 2 seconds to a full stretch, letting the shoulder blade reach forward at the bottom.

The cue that matters

CueRow toward the hip, not the armpit — it puts the lat in its strongest line of pull.
AvoidTwisting the torso open to heave the weight up. Shoulders stay level.

Where this sits in the split

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