StrengthBeginnerBackBicepsRear delts
Movement atlas
Single-arm Dumbbell Row
Rowing haltère
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Primary muscles
- Back
- Equipment
- Dumbbell, Bench
Description
Unilateral exercise targeting the lats.
From reference to session
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Instructions
- 1Place one hand and the same-side knee on a stable bench, anchor the other foot, and hold the dumbbell beneath the free shoulder.
- 2Lengthen the spine, brace the trunk, and let the loaded arm straighten without rolling the shoulder forward.
- 3Exhale while pulling the elbow toward the hip without rotating the pelvis or throwing the dumbbell.
- 4Stop when the elbow reaches a controlled position beside the torso without shrugging.
- 5Inhale while lowering the dumbbell slowly to a straight arm, then complete the repetitions before changing sides.
Common Mistakes
- Rotating the torso to pull higher: reduce the load and keep both sides of the pelvis facing the floor.
- Pulling the dumbbell toward the shoulder: direct the elbow toward the hip instead.
- Dropping the load at the bottom: control the arm extension without losing the trunk position.
Tips
- Imagine balancing a cup on the low back.
- Lead the movement with the elbow rather than the hand.
Equipment
DumbbellBench
Primary muscles
- Back
Secondary muscles
- Biceps
- Rear delts
Breathing
Exhale during the pull and inhale during the controlled lowering phase. Do not deliberately hold the breath to prevent the torso from rotating.
Programming guide
An indicative starting point, not an individual prescription: 2–3 sets of 8–12 repetitions per side with 75–120 seconds of rest, leaving one or two repetitions in reserve.
Adjust the difficulty
Regression: reduce the load or use a band row from a stable position. Progression: establish the same path on both sides, then increase the load in a small step without adding rotation.
Safety and limits
The bench must be stable and the grip secure. Stop if sharp or worsening pain appears at the back, shoulder, or elbow, reduce the load, and seek qualified guidance if it persists.
Sources and review
Shapier editorial review
- Single-arm dumbbell row: executionAmerican Council on ExerciseThe source covers single-arm dumbbell-row mechanics; the hand-and-knee bench support shown here is an explicit stability adaptation.
- 2026 position stand on resistance training prescriptionAmerican College of Sports Medicine
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services
Read with this exercise
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Related Exercises
Progressions
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Regressions
Easier variants to get started
Equivalent Exercises
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