Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Dumbbell
Dumbbells Single Arm Row
Dumbbells Single Arm Row is an intermediate compound strength exercise that works the lats (back), with the biceps, forearms and core assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Biceps · Biceps Brachii, Brachialis
- Forearms · Brachioradialis, Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Dumbbells Single Arm Row
- Place your left knee and left hand on a bench, lean your torso down to almost parallel to the floor. Your right foot should be planted firmly on the floor, knee bent and slightly behind for balance. Hold a dumbbell in your right hand, arm extended towards the floor.
- Pull the dumbbell towards your hip by bending your elbow, keeping it close to your body. Focus on squeezing your back muscles at the top of the movement.
- Slowly lower the dumbbell back to the starting position, fully extending your arm with control.
- Repeat for the desired number of repetitions, then switch sides to perform the exercise with your left arm.
Form tips
- Avoid rotating your torso as you row; keep your core engaged to maintain stability.
- Use a controlled motion to lift and lower the dumbbell.
- Ensure your supporting knee and hand are positioned securely on the bench for stability.
Dumbbells Single Arm Row alternatives
More lats exercises
Dumbbells Single Arm Row FAQ
What muscles does Dumbbells Single Arm Row work?
Dumbbells Single Arm Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps, forearms, core and lower back work as secondary muscles.
What equipment do you need for Dumbbells Single Arm Row?
You need a dumbbell and a bench.
How many sets and reps of Dumbbells Single Arm Row should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbells Single Arm Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbells Single Arm Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbells Single Arm Row?
Other exercises for the lats include Kettlebell Single Arm Row, Single Arm Cable Row Right, Single Arm Cable Row Left and Band Kneeling Single Arm High Row.
For developers
Use Dumbbells Single Arm Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_U7I2E7" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_U7I2E7", "name": "Dumbbells Single Arm Row", "model": "male", "counterpartId": "ex_JVRNKC", "target": "Lats", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_U7I2E7/mp4-720.mp4?…", "poster": "https://…/ex_U7I2E7/poster.jpg?…" } }