Dumbbell Single-Arm Bent-Over Row

For many gymgoers and recreational athletes, a wide and sculpted back is one of their main goals. Even in bodybuilding circles, people say that shows are won from the back.

You need to focus on two main movement patterns to build a well-defined back. These are the pull and the row. The dumbbell single-arm bent-over row remains as one of the main staples. It uses a simple movement pattern that offers a host of great benefits. 

The article below discusses everything you need to know. Let’s take a look!

How To Do

  1. Stand next to a flat weight bench with a dumbbell at the side. 
  2. Place your left knee and left hand on the bench, keeping your right foot flat on the ground. 
  3. Bend at your hips so your back is flat with your head facing down. Reach down and grab the dumbbell with your right arm extended.
  4. Take a deep breath in and engage your core. Bring your elbow up and back at a 45-degree angle. 
  5. Once the dumbbell reaches the hip height, pause briefly to better engage your lat. 
  6. Bring the dumbbell back down using the reverse motion. Take a deep breath out as you control the descent.
  7. Perform the required number of repetitions and switch to the other hand.

Tips From Expert

  • Be sure to set your scapula before the movement. Imagine pulling it down and back. 
  • If you want to make the movement easier, bring the bench ankle to 45 degrees and allow your elbow to rest on it. 
  • When rowing the dumbbell up, remember to engage your core. This helps you to keep your torso from rotating as you pull.
  • If you find that you’re twisting your shoulder to bring the dumbbell up, you’re using too much weight.
  • Aim to pull the weight towards your hip area, stopping when you feel a full contraction. This means when you feel the muscle working. 
  • To avoid lifting with just your shoulders, imagine driving your elbows back as you row.

Optimal Sets and Reps

The programming table below can be used when adding the dumbbell single-arm bent-over row into your training. This can be used in the gym or when performing a back workout at home.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12–20
Power Training 3–5 1–3
Optimal Sets & Reps of Dumbbell Single-Arm Bent-Over Row

How to Put in Your Workout Split

The dumbbell single-arm bent-over row is a compound upper back exercise that uses a unilateral movement. This means that it involves several muscle groups and uses each arm separately. 

You can include it in your workout split using multiple options. 

  • Back And Bicep — With your lats being the primary movers, program the dumbbell single arm row on your back day. As a compound single-arm exercise, put it near the start of your workout before your bicep exercises. 
  • Full-Body — As part of a full-body workout, combine the dumbbell single arm row with a lat pulldown variation. Pair these together near the start of the session. 
  • Upper/Lower — The dumbbell single-arm row is predominantly an upper-body exercise. Program it on your upper body day with your shoulder, chest, and arm exercises. 

Use the table above to find the correct amount of sets and reps for your training goal. 

You can use your one repetition max (1RM) to work out your training intensity. This is the amount of weight you can lift for one repetition. If you’re unsure, you can use the help of a personal trainer. 

For example, if you can do 100 pounds for one repetition, 80% of your 1RM would be 80 pounds. 

Use the training intensities listed below depending on your training goals.

Strength Training:

    • High-intensity.
    • 80%–100% of your 1RM.
    • Two to three minutes rest between sets.

Hypertrophy Training: 

  • Moderate to high-intensity.
  • 60%–80% of your 1RM.
  • 45–90 seconds rest between sets.

Endurance Training:

  • Light to moderate intensity.
  • 40%–60% of your 1RM.
  • 45–90 seconds rest between sets.

Power Training:

  • High-intensity.
  • 80%–100% of your 1RM.
  • 2–3 minutes rest between sets.

As a single-arm exercise, you won’t be able to lift as much as you can with both arms. Keep this in mind when finding your 1RM, using the form guide above. 

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Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

Your latissimus dorsi muscles, also known as your lats, are large, triangular-shaped muscles that span the length of your back. They can be divided into three sections; your upper, middle, and lower lats. The main function of your lats is to bring your arms closer to the midline of your body. 

During the dumbbell row, they mainly work to bring your shoulders back and in as you row upwards. The dumbbell single-arm bent-over row is an excellent exercise to target and build your lat muscles. 

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid 

Your posterior deltoids make up one part of your three deltoid heads. The others are your anterior deltoids and lateral deltoids. Your posterior head is located at the back of your shoulders.

The main function of your posterior deltoids is to bring your arms backward. As you row the dumbbell up, they assist your lats to extend your shoulder. 

Upper Trapezius 

Your trapezius muscles, also known as your traps, have three parts. These are your upper traps, middle, traps, and lower traps.

As the name suggests, your upper traps are located towards the top of your back, below your neck. They mainly function to move your arms and stabilize your scapula.

When performing the dumbbell single-arm row, your upper trap stabilizes your scapula as you bring the dumbbell down. It also helps to stabilize your spine and keep a flat back. 

Middle Trapezius 

Your middle traps make up the second part of your trapezius muscles. They are located between your upper traps and your middle traps.

Like your upper traps, they help to pull your shoulders back. During the dumbbell single-arm bent-over row, your middle trap helps to bring your shoulder back as you row. It tends to be more involved than your upper traps during rowing movements.

Erector Spinae 

Your erector spinae consists of several small muscles that run down the length of your spine. As part of your back and trunk muscles, their primary function is to flex and extend your back. 

When rowing the dumbbell up, your erector spinae works to stabilize your spine and keep it from rotating. 

Biceps Short Head 

Your biceps brachii muscles are made up of two heads; your biceps long head and biceps short head. Your short head is on the inside of your arm. Both heads perform elbow flexion and play an assisting role in other movements. 

As the dumbbell comes to your hip, your biceps short head assists your lat. This is to allow elbow flexion to occur. 

Wrist Flexors And Wrist Extensors 

Your wrist flexors and extensors make up part of your forearm muscles. Your flexors are located on the inside while your extensors are on the outside. Both play leading roles in the movement of your forearm, elbow, wrist, and hand. 

When performing the dumbbell single-arm bent-over row, you need a firm grip on the dumbbell. Your flexors work to flex your wrist in while your extensors extend it out. Both of these movements are important to maintain a strong grip on the dumbbell. 

Effect On Triceps Long Heads

Your triceps brachii are made of three muscle heads; the long head, lateral head, and medial head. Your long head is the largest muscle group and originates from your shoulder blade. 

As you extend and adduct your shoulder (bring it back and into your body), your long head plays an assisting role.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Pullover

Dumbbell Bent-Over Row

Renegade Rows

Barbell Pullover

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Chair Inverted Row

Chin-Up

Pulse Row

Wide-Grip Pull-Up

Barbell Bent-Over Row

Straight Arm Lat Pulldown

Who Should Do?

General Populations

The dumbbell single-arm bent-over row helps to develop strength, work on muscular imbalances, and improve posture. As a recreational gym goer, these are all common problems that can be addressed with regular performance.

The dumbbell single-arm bent-over row is a great addition for general health and fitness. Program it alongside your compound movements. 

Bodybuilders

As a bodybuilder, your main goal is to build a well-rounded physique. As part of this, you need to ensure you train each muscle group with the right intensity and volume. 

The dumbbell single-arm bent-over row is great for isolating your lats and traps. Adding this to your back workout can help to build a well-rounded physique. 

Furthermore, it helps to address potential muscular imbalances. This can affect the balance between both sides of your body, making it a good exercise to include. 

Strength Athletes

For strength athletes, most of the training will consist of compound barbell movements that involve the shoulders and back. They will also require a good amount of grip strength. 

The dumbbell single-arm bent-over row is great for improving both of these factors. They help to address muscular imbalances as well. These can affect strength performance if one side of your body is weaker than the other. 

Because of this, they’re a great accessory exercise to use alongside your normal training. 

Who Should Not Do?

Those With Lower Back Issues

Performing the dumbbell single-arm row variation places less stress on your lower back than the barbell row. However, your lumbar spine (lower back) is still involved in maintaining your body position as you row the dumbbell up. 

The dumbbell single-arm bent-over row might not be the best option for chronic lower back issues. In this case, you should consult a healthcare professional. They will assess your ability to perform different movements. 

Exercises with added lumbar support such as supported chest rows might be a better option. 

Benefits Of The Dumbbell Single-Arm Bent-Over Row

Improves Muscular Balance

Did you know? Approximately 10%–13% of people are left-handed. That means that the vast majority of lifters are much more comfortable using their right hand! 

When you perform compound movements with both sides of your body, your strong side does most of the work. An example would be a bilateral (double arm) movement such as the barbell bent-over row. 

The single-arm row variation is a unilateral (single-arm) movement. When performing a row, you need to focus on one side at a time. This helps to address any potential muscular imbalances, allowing your weaker side to catch up. 

If you notice a large muscular imbalance between both sides, use different dumbbell weights if you need to. The most important thing is to keep the correct form. 

Better Posture

With the number of desk-based jobs and time spent on our phones increasing, posture is a big issue for a lot of us. Sitting for long periods can lead to slouching and rounded shoulders. Both of these can cause back pain and neck pain, decreasing quality of life. 

The single-arm dumbbell row helps to develop your upper and middle back muscles. Both of these play a key role in scapula stabilization when sitting or performing daily tasks. Better posture improves function and overall quality of life. 

Improves Overall Strength

Whatever your training goal is, the dumbbell single-arm bent-over row is great for improving strength and grip. A stronger back and shoulders can help improve performance in other functional pulling and pushing movements. Examples include the deadlift and pull-up. 

Improved overall strength can also improve functional performance in everyday tasks. Examples include picking things up off the floor or pushing a trolley around the shop. 

If the dumbbell slips out of your hand, your grip strength may be inadequate. In this case, lifting straps can help you to keep a firm grip. 

Frequently Asked Questions

Which is the correct technique in a dumbbell single-arm bent-over row?

Hold a dumbbell in one hand. Place your left hand and left knee on a bench to support your body. Row the dumbbell toward your chest, keeping a neutral back position. Return to the start position under control.

How to do bent-over rows as a beginner?

As a beginner, follow the form guide and programming tips above. Use the help of a mirror or gym partner to check your form. Use a lighter weight and progress slowly according to the feedback.

How to make a dumbbell single-arm bent-over row easier?

To make dumbbell single-arm bent-over rows easier, use a lighter weight and practice individual technique elements. Make sure you can perform each element correctly before progressing.

What angle should dumbbell single-arm bent-over rows be at?

When performing dumbbell single-arm rows, your head, back, and hips should be in a straight line. Create a 90-degree angle between your back and your working arm. Row the dumbbell up at 45 degrees.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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