Single-Arm Dumbbell Row
Technique guide
Set-up
- Place one knee and the same-side hand on a flat bench.
- Hold a dumbbell in the other hand with your arm straight and your back flat.
How to do it
- Pull the dumbbell up towards your hip, leading with your elbow.
- Squeeze your shoulder blade back at the top.
- Lower it under control until your arm is straight.
- Complete all reps on one side, then switch.
Coaching cues
- Keep your back flat and your shoulders level.
- Think of pulling your elbow towards your back pocket.
Common mistakes
- Twisting the torso to swing the weight up.
- Shrugging the shoulder up towards the ear.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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