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§ L · Exercises · BackUpdated 6/2026

Dumbbell Bent Over Single Arm Row

This builds your lats and upper back. Strong pulling strength improves posture and supports many other gym lifts.

Muscle group
Back
Equipment
Dumbbell
Exercise type
Compound
Technique
Moderate technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearmShoulders

How to perform

§ 02 · Steps
  1. 01

    Set up in a supported bent-over position by hinging at the hips: keep your feet planted firmly, maintain a neutral spine, brace your core, and support yourself with your free hand on a bench or your thigh.

  2. 02

    Grip the dumbbell with your working hand and let your arm hang directly below your shoulder, keeping your shoulder blade relaxed but under control.

  3. 03

    Row the dumbbell toward your hip with your elbow close to your body, and pull your shoulder blade back at the top of the movement without rotating your torso.

  4. 04

    Pause briefly at the top and make sure your shoulder stays down away from your ear.

  5. 05

    Lower the dumbbell under control to a full stretch while maintaining a neutral spine, and repeat.

Beginner's guide

§ 03 · Guide
What it works

This builds your lats and upper back. Strong pulling strength improves posture and supports many other gym lifts.

What it should feel like

You should feel it in your lats and upper back, not mostly in your biceps, hands, or neck.

Most common mistake

A common mistake is twisting your torso to move the weight. Keep your hips and chest steady, then drive your elbow toward your back pocket.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Bent Over Single Arm Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your hips and chest still so the work stays in your back rather than becoming a twisting movement. Drive your elbow toward your back pocket and lower the weight slowly to achieve a full stretch.

A great exercise for developing the lats and improving single-arm shoulder blade control.

More exercises: Back

§ 06 · Same muscles

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