beginner · back
Single-Arm Dumbbell Row
Unilateral row to fix side-to-side gaps and train a long lat stretch.
Quick answer
Brace one hand and knee on a bench, row the dumbbell toward the hip, then lower until the shoulder feels a stretch—without rotating the torso wildly.
One-arm rows let you chase a deep stretch and honest lockout. They're also forgiving when the gym's barbell area is crowded.
Form cues
- Hips square; minimize torso twist
- Elbow tracks close to the body
- Pause at the top without shrugging
Common mistakes
- Rotating like a Russian twist every rep
- Yank with the biceps only
- Short-stroking the bottom
Programming notes
3 × 8–12/side. Start with the weaker side.
dumbbellbench