# Single-Arm Dumbbell Row: how to do it

- Main muscles: lats, upper back
- Also works: biceps, rear delts
- Equipment: dumbbell, bench
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/single_arm_dumbbell_row/bad5fe6e78/side-m-720.mp4

## Steps

1. Put one knee and the same-side hand on the bench, the other foot on the floor.
2. Hold the dumbbell with your arm hanging straight below your shoulder.
3. Brace and keep your back flat and shoulders square.
4. Pull the dumbbell up to your waist, elbow close to your side.
5. 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.

## 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

| 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 |  |

Source: https://trainaq.com/exercises/single-arm-dumbbell-row