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Beginner
hypertrophy
Single-Arm Dumbbell Row
Unilateral row to fix imbalances and emphasize lat stretch and contraction.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Backprimary
100%Armssecondary
45%Coresecondary
45%BackArmsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Place one knee and hand on a bench; other foot on the floor.
02
Position 2
Pull the dumbbell to the hip, elbow tight to the body.
03
Position 3
Lower until you feel a full stretch in the lat.
Coach cues
- · Avoid rotating the torso as the weight rises.
- · Pause at the top.