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Classic one-arm dumbbell row

The diversity of options and various training exercises for strengthening the back muscles is impressive. One option is to practice rowing either on the weight bench or in a leaning position. Additionally, the inclined bench variation opens up an interesting perspective for dumbbell rowing, seamlessly integrating into your training plan. Rowing with dumbbells can also be done in a bent-over position. Other alternatives include cable rowing, rowing with the barbell and multipress, on the machine, or on the T-Bar. The choices for a successful muscle-building or weight loss training are diverse.

In the following section, the focus is on the traditional single-arm dumbbell row, which is considered a popular variation of this exercise. By alternating the load on each arm, the body becomes more stable, leading to a more effective muscle engagement.

The muscles engaged in the classic dumbbell row primarily include the latissimus dorsi and the posterior part of the deltoid muscle. Additionally, the trapezius, infraspinatus, and rhomboid muscles are activated. Moreover, the biceps brachii and brachialis also contribute to the effort.

The correct execution of the single-arm dumbbell row requires precise body positioning and movements for both beginners and advanced individuals.

Body position

The execution of the single-arm dumbbell row can be performed on a flat or inclined bench. On the flat bench, you support yourself with one knee and place the dumbbell beside the bench. Your back remains straight. If using an inclined bench, you support yourself with one hand, while the other leg is in a comfortable position.

The exercise can also be performed at home using a table or chair, supporting yourself with one arm using dumbbells.

Movement execution

The movement execution is largely identical for both variations. Your arm is almost fully extended and moves upward during exhalation. The elbow stays close to the body, and the movement ends when the dumbbell is almost beside your body. During inhalation, lower the arm again until it is almost fully extended.

It is crucial to ensure that the forearm and upper arm form a right angle in the end position to target the triceps with a straight arm, similar to the kickback exercise.

Stressed muscles and common mistakes

Repeated errors often manifest when it comes to performing the traditional single-arm dumbbell rows. Subsequently, I will present to you the aspects you should pay particular attention to and those you should avoid.

✅ Bent back: It is not uncommon to observe athletes adopting a rounded back during single-arm dumbbell rows. However, your back posture should always remain straight.

✅ Arms fully extended: Fully extended arms increase the risk of injury to your elbows. Therefore, it is recommended to keep the arms slightly bent at all times.

✅ Head overextended: Those who overextend their head expose themselves to the risk of neck injuries. During the exercise, your head should form a natural extension of the spine.

Alternatives and similar exercises to the one-arm dumbbell row

To add variety to your gym routine, numerous exercise variations offer a welcome change. Below, I present you with an overview of alternatives to single-arm dumbbell rows.

Bent-over rows with dumbbells

The execution of inclined rowing with dumbbells primarily focuses on strengthening your broad back muscles. Various variations are available to diversify and target your back effectively.

Dumbbell rows on the incline bench

Another option for dumbbell rows is the inclined bench. When performing dumbbell rows on the inclined bench, you utilize this popular back exercise to flexibly train nearly your entire back.

Cable rowing

Seated cable rowing is widely popular for harnessing the benefits of flexible cables. The movement execution is flexible, and the cable supports you in achieving optimal motion. Less known but still feasible is standing cable rowing.

Barbell rowing

Barbell rowing is among the preferred exercises in rowing training. You have the choice between overhand and underhand grips in barbell rowing. The underhand grip more effectively targets the latissimus, while the overhand grip focuses more on the posterior shoulder muscles. Additionally, you can perform barbell rowing on the multipress, providing you with added safety.

Rowing on the machine

If your fitness studio has a specific machine, rowing on the machine is also a viable option. This fitness exercise is particularly suitable for beginners who are still learning the movement pattern.

T-bar rowing

T-Bar rowing presents another alternative for training your back muscles. This exercise targets almost all areas of your back.