Single Arm Dumbbell Row

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Exercise Details:

  1. Force: Pull
  2. Synergists: Pectoralis Major, Teres Major, Posterior Deltoid, Infraspinatus, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis.
  3. Target muscles: The back in general
  4. Mechanics: Compound

How To Do Single Arm Dumbbell Row?

  1. Holding a dumbbell in your left hand.
  2. Kneel on a bench with your right knee and support your body with your right arm.
  3. The dumbbell should be hanging straight down, with your left arm almost fully extended.


  1. Exhale as you pull the dumbbell up to the side of your waist.
  2. Hold for a count of three.
  3. Inhale as you lower the dumbbell to the starting position.
  4. Repeat with your right arm.
  5. Repeat for the desired number of reps.

Some Tips:

  1. Pull with your elbow.
  2. Not with your biceps.
  3. Many people think that the biceps act as a synergist in rowing exercises such as the bent-over dumbbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.
  4. Do not rotate your torso as you pull the dumbbell upward.
  5. The bent-over dumbbell row is great for developing unilateral upper-body strength.
  6. Do not be afraid to go heavy.
  7. As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side.
  8. This will allow your weak side to catch up.
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