Single Arm Row (Dumbbell)

A unilateral rowing exercise targeting one side of the back at a time, developing strength imbalances and requiring core stability to resist rotation.

Instructions

1. Place a dumbbell on the floor next to a bench. Place one knee on the bench and the same-side hand on the bench for support.
2. Keep your other leg extended on the floor for stability.
3. Bend forward at the waist so your torso is nearly parallel to the floor.
4. Grip the dumbbell with your opposite hand, letting it hang at arm’s length below your shoulder.
5. Pull the dumbbell toward your hip, driving your elbow back and squeezing your lat.
6. Pause briefly at the top of the movement.
7. Lower the dumbbell back to the starting position in a controlled manner.
8. Complete all repetitions on one side, then repeat on the opposite side.

Tips

• Maintain a neutral spine; avoid rotating your torso as you row the dumbbell.
• Keep your core engaged throughout to prevent unwanted rotation.
• Drive your elbow back rather than focusing on pulling with your hands.
• Use moderate weight and focus on controlled movement rather than heavy loading.
• Single-arm training addresses strength imbalances and improves unilateral stability.
• This movement requires excellent core control to resist rotational forces.
• Gradually increase dumbbell weight as you build strength and stability.