The Dumbbell Row Unilateral is a beginner-friendly dumbbell strength exercise that targets the traps, lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesTraps, Lats, Middle Back
Secondary musclesBiceps
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Row Unilateral
Place one knee and one hand on a flat bench, with the free foot planted out to the side for balance.
Set the back flat and parallel to the floor, with the hips and shoulders square to the bench.
Hold a dumbbell in the free hand with the arm hanging straight down and the palm facing the bench.
Pull the dumbbell up to the ribs by driving the elbow back toward the ceiling, keeping the elbow tucked.
Squeeze the shoulder blade in toward the spine at the top, with the dumbbell at the lower-rib line.
Lower the dumbbell under control over 2 to 3 seconds back to the fully extended hanging position.
02 The payoff
Why it earns its spot
Builds back thickness through the lats and mid-back on each side independently.
Develops biceps strength alongside the rowing pattern.
Fixes left-right back imbalances and improves shoulder control.
03 Don't do this
Common mistakes
Twisting the torso to throw the dumbbell up, which uses momentum instead of back muscle.
Letting the elbow flare wide away from the ribs, shifting work off the lats onto the rear delts only.
Cutting the bottom of the rep short, missing the lat stretch that drives back-thickness growth.
Letting the working shoulder roll forward at the bottom, risking front-shoulder strain under load.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Row Unilateral, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
