The Dumbbell Single Arm Row is a beginner-friendly dumbbell strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Single Arm Row
Place one knee and the same-side hand on a flat bench with your back parallel to the floor.
Hold a dumbbell in the opposite hand with your arm hanging straight down beneath your shoulder.
Set a flat back, brace your core, and keep your hips square to the bench.
Pull the dumbbell up to the side of your ribs by driving your elbow back along your body.
Squeeze your shoulder blade in toward your spine at the top of the row and pause briefly.
Lower the dumbbell slowly until your arm is fully extended again, then repeat for reps before switching sides.
02 The payoff
Why it earns its spot
Builds the lats and biceps one side at a time.
Trains a long-range row with bench-supported safety.
Fixes side-to-side imbalances in horizontal pulling.
03 Don't do this
Common mistakes
Rotating the torso to throw the dumbbell up, which turns the row into a swing and offloads the back.
Pulling with the arm only and letting the elbow flare wide, which trades lat work for rear-shoulder work.
Rounding the lower back instead of bracing flat, which puts the spine at risk under load.
Cutting the bottom range short and skipping the lat stretch, where most of the growth stimulus happens.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Single Arm Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
