Why it matters
Trains each side separately to improve control, stability and side-to-side balance.
Single-Arm Dumbbell Row
Single Arm Dumbbell Row
Target muscles
Lats
The latissimus dorsi pull the arm down and back and create much of the back’s width.
Upper back
The trapezius and rhomboids retract the shoulder blades and support shoulder position during pulls.
Biceps
The biceps bend the elbow and help turn the palm upward during pulls and curls.
Execution cues
- Keep the torso stable
- Pull the elbow toward the hip
- Let the shoulder reach without twisting the spine
Common mistake
Opening the entire torso during the pull.
Training prescription
- Equipment
- Dumbbells
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.