Dumbbell Row

Target Muscle: Back
Equipment: Free Weights / Dumbbells
Level: Beginner
Dumbbell Row

The Single-Arm Dumbbell Row is the best exercise for isolating each side of the back independently. By bracing one hand and knee on a bench, you eliminate momentum and core stability demands, allowing pure focus on lat and rhomboid contraction. The single-arm nature lets you achieve a greater range of motion and deeper stretch than bilateral rows, and it is excellent for correcting the left-to-right imbalances that develop from bilateral pulling.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Place your left knee and left hand on a flat bench for support

  2. Step 2

    2. Hold a dumbbell in your right hand with arm fully extended toward the floor

  3. Step 3

    3. Keep your back flat and parallel to the floor — your torso should not rotate

  4. Step 4

    4. Pull the dumbbell up toward your hip/lower ribs by driving your elbow back and up

  5. Step 5

    5. Squeeze your lat and rhomboid at the top for 1 second

  6. Step 6

    6. Lower under control to full arm extension — feel the lat stretch at the bottom

Pro Tips

  • Do not rotate your torso to pull the weight — this uses momentum and reduces back engagement. Keep your shoulders square to the floor. Pull the dumbbell toward your HIP, not your shoulder — pulling to the shoulder shifts emphasis to rear delts and traps. At the top, think about squeezing a pencil between your shoulder blades. Alternate arms between sets or within the same set.