IntermediateCompoundGym

Dumbbell Rows: One Arm, One Job

A single-arm row builds the lats and teaches the trunk to resist rotation, which carries over to single-leg glute work.

Single-arm dumbbell row on a bench: start hanging, row to the hip, and lower with control — Dumbbell Row movement illustrations

The prescription

Sets: 3 sets
Reps: 8–10 reps each side
Rest: 1 min 15 sec
Time: About 10 min

Equipment. Dumbbell, Bench

Muscles. lats. Also biceps, core, erectors

Starting position

Place one knee and the same-side hand on a bench.
Hold a dumbbell in the free hand with the arm hanging straight down.

How to move

Row the bell toward the hip pocket, not the armpit.
Keep the shoulder away from the ear at the top.
Lower until the arm is straight without rounding the spine.
Finish the set, then switch sides.

Common mistakes

Twisting the torso to heave the weight up.
Pulling the elbow so high the shoulder rolls forward.
Using momentum from the legs.

Variations

Inverted row
Chest-supported row

Progressions

Heavier dumbbell
Pause at the top

Regressions

Lighter weight
Two-arm dumbbell row

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

No Half-Assed Leg Day