Back Exercise Guide
Single-Arm Dumbbell Row
Target Muscle
Back
Equipment Needed
Dumbbells
Difficulty
Beginner
Step-by-Step Execution Instructions for Single-Arm Dumbbell Row
- 1. Setup & Grip: Approach Single-Arm Dumbbell Row with proper torso alignment and grasp handles or bar with a secure grip.
- 2. Brace & Scapular Retraction: Retract your shoulder blades and brace your abdominal wall tightly.
- 3. Pulling Phase: Drive your elbows backward toward your torso to execute Single-Arm Dumbbell Row, bringing the resistance close to your torso.
- 4. Controlled Eccentric Stretch: Slowly extend arms to stretch lats and upper back muscles before repeating.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Men's Health.
Video demonstration by Men's HealthWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
Ready to Train Single-Arm Dumbbell Row?
Calculate your estimated 1RM working weights or add this exercise to your custom workout routine.
Found Single-Arm Dumbbell Row helpful?
Share your rating & athlete feedback to help the fitness community.
Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Back Muscle Hub Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Back Specialization Workout
See how Single-Arm Dumbbell Row integrates into a weekly training split.
Alternative Exercise
Conventional Barbell Deadlift
Compare execution form and muscle activation patterns.
EXPLORE RELATED EXERCISES & MUSCLE HUBS: