Skip to main content

Single Arm Dumbbell Row

Step by step instructions, muscle activation and variants for the Single Arm Dumbbell Row.

MediumRear shouldersTrapezius

About this exercise

The dumbbell one arm row with rack support is a unilateral back exercise where you brace one hand against a squat rack for stability while rowing with the other. The rack support allows you to focus entirely on the pulling side without needing to balance over a bench, letting you load heavily and achieve a full range of motion.

How to Perform

  • Stand beside a squat rack and place one hand flat on the rack at roughly hip to waist height for support
  • Pick up a dumbbell with the opposite hand using a neutral grip, arm hanging straight down
  • Hinge at the hips so your torso is roughly parallel to the floor, maintaining a neutral spine
  • Brace your core and retract the shoulder blade on the working side
  • Row the dumbbell up toward your hip, driving your elbow back and upward
  • Squeeze the back muscles at the top when your elbow passes your torso
  • Lower the dumbbell under control back to the fully extended position
  • Complete all reps on one side before switching

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

About the Single Arm Dumbbell Row

The Single Arm Dumbbell Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back