Dumbbell Single-Arm Bench Row: complete technical breakdown
The single-arm dumbbell bench row is a foundational pulling exercise for building a strong, balanced back.
Unlike bilateral rowing movements, this variation allows you to train each side independently, improve mind-muscle connection, and correct left-to-right strength imbalances. When performed correctly, it develops the lats, mid-back, rear delts, and core stability, while minimizing unnecessary stress on the lower back.
Setup
Place one knee and the same-side hand on the bench for support.
The opposite foot stays firmly planted on the floor, slightly behind the knee.
Hips remain square to the bench; avoid twisting or opening up.
Maintain a neutral spine from head to tailbone.
Let the dumbbell hang directly under the shoulder, arm fully extended.
Brace your core before initiating the pull.
Grip & Arm Position
Hold the dumbbell with a neutral grip (palm facing the body).
Wrist stays straight and stacked with the forearm.
Shoulder stays “packed” - avoid shrugging or letting it hang loosely.
Elbow starts fully extended but not hyperextended.
Initiating the Pull
Begin the movement by pulling the shoulder blade back and down.
Lead the motion with the elbow, not the hand.
Think “elbow to hip,” not “dumbbell to chest.”
Keep the neck neutral and eyes focused slightly downward.
Ascent (Concentric Phase)
Pull the dumbbell toward the hip in a smooth, controlled motion.
Elbow stays close to the body, roughly 30-45° from the torso.
Avoid torso rotation or jerking the weight.
Pause briefly at the top and squeeze the back muscles.
Top Position
Elbow reaches just past the torso, no need to overpull.
Shoulder blade is fully retracted and depressed.
Upper arm stays in line with the torso, not flared outward.
Core remains braced and hips stay level.
Descent (Eccentric Phase)
Lower the dumbbell slowly over 2-3 seconds.
Allow the shoulder blade to protract naturally at the bottom.
Maintain control - do not let the weight drop.
Arm returns to full extension under the shoulder.
Breathing
Exhale as you pull the dumbbell up.
Inhale as you lower the weight under control.
Keep breathing steady - avoid holding your breath unnecessarily.
Common Mistakes
Rotating the torso to lift heavier weight.
Using momentum instead of muscular control.
Shrugging the shoulder toward the ear.
Pulling the dumbbell straight up toward the chest.
Rounding the lower back or losing spinal neutrality.
Conclusion
The single-arm dumbbell row is not about how heavy you go, it’s about how well you move. When done with control and intention, it builds a stronger back, improves posture, and carries over to almost every upper-body lift.
Slow it down, feel the muscles working and let quality lead the progress.
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Your transformation starts the moment you decide to take the first step.
