Lats exercise
Single-Arm Dumbbell RowHow to do it, with form in numbers
- Main muscles
- Lats, Upper back
- Also works
- Biceps, Rear delts
- Level
- Beginner
How to do it
How do you do the Single-Arm Dumbbell Row?
- Put one knee and the same-side hand on the bench, the other foot on the floor.
- Hold the dumbbell with your arm hanging straight below your shoulder.
- Brace and keep your back flat and shoulders square.
- Pull the dumbbell up to your waist, elbow close to your side.
- Lower it slowly until your arm is straight.
Cues
- Elbow to your back pocket.
- Shoulders stay square to the floor.
- Flat back, long neck.
Common mistakes
- Twisting your body to lift higher: use a lighter dumbbell and stop when your elbow is in line with your back.
- Flaring your elbow out: keep it brushing your ribs.
- Shrugging: pull your shoulder blade back and down before each rep.
Form in detail
What does good form look like?
Starting position
Working arm on the side facing away from the bench. Opposite knee on the bench directly under the hip, opposite hand on the bench directly under the shoulder, that arm straight. Working- side foot on the floor, a little out to the side for balance, knee soft (about 15°). Neutral grip on the dumbbell (palm facing the bench). Back flat, stomach braced, head in line with the spine, gaze at the floor just past the bench.
The movement
The hand travels up and slightly back in a near-vertical line, finishing beside the waist. The elbow leads, brushing past the ribs; it does not flare out. The trunk, support arm and legs stay still. The working shoulder blade may glide a few centimetres forward at the bottom, but the trunk does not twist and the shoulder does not drop.
End position
Dumbbell beside the lower ribs / waist, forearm close to vertical, dumbbell under the elbow. Elbow just above the line of the back, upper arm about in line with the trunk and close to the side. Elbow flexion about 85°. Shoulder blade drawn back towards the spine. Shoulders and hips still square. Pause 0.5 s.
Tempo
Pull 1 s / squeeze 0.5 s / lower 2 s, then 0.3 s at arm's length.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Trunk twist during the rep | 0° | under 5° | |
| Support arm | straight, hand under shoulder | elbow 0–10° | |
| Elbow flexion at the start | 0° | 0–5° | |
| Upper arm vs trunk line at the end | in line (0°) | 10° short to 15° past | |
| Elbow out from the side at the end (top view) | 10° | 0–20° | |
| Dumbbell at the end | beside the lower ribs | lower ribs to hip crease |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Single-Arm Dumbbell Row is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
