Single-Arm Dumbbell Bent Over Row: Fix Imbalances & Build Back Strength

The Single-Arm Dumbbell Bent Over Row is an essential pulling exercise for developing strong lats, upper back, and core stability.Working one side at a time helps correct imbalances, improves posture, and builds strength that carries over into bigger lifts like pull-ups and deadlifts. Whether you're training at home or in the gym, this movement is simple, effective, and hard to cheat.

🎥 How to Perform the Single-Arm Dumbbell Bent Over Row

💪 Muscles Worked

• Lats

• Rhomboids

• Rear delts

• Mid traps

• Core (anti-rotation)

• Forearms (grip)

🏋️ Step-by-Step Instructions

1. Place your non-working hand on a bench or your thigh.

2. Hinge forward with a flat back and keep your core tight.

3. Hold a dumbbell with your working arm fully extended.

4. Pull the weight towards your lower ribs, leading with your elbow.

5. Squeeze your back at the top.

6. Lower the dumbbell slowly with control.

7. Complete all reps on one side before switching.

🔥 Benefits of the Single-Arm Row

• Corrects strength imbalances

• Builds strong lats and upper back

• Improves posture

• Strengthens core through anti-rotation

• Helps with pull-ups, rows, and deadlifts

• Great for beginners and advanced lifters

⚠️ Common Mistakes

• Twisting the torso

• Rounding the lower back

• Shrugging the shoulder

• Curling the dumbbell instead of rowing

• Rushing the movement

🔄 Progressions & Regressions

Easier:

• Lighter dumbbell

• Higher body support position

Harder:

• Pause at the top

• Slow tempo

• Meadows row (barbell variation)

💡 How to Use It in Your Training

• Strength: 6–8 reps per side

• Hypertrophy: 8–12 reps per side

• Endurance: 12–15 reps per side

• Add it on back day, upper-body day, or into full-body circuits.

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