Single Arm Dumbbell Row

Beginner Level of Difficulty

The single arm bent over row targets the mid back and is a great beginner strength exercise.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

single arm dumbbell row - step 1

Step 1

Kneel on a bench, keep your back straight and hold your body weight up with one arm. Hold a dumbbell in the opposite hand.

single arm dumbbell row - step 2

Step 2

Raise the dumbbell up the side of the body, contracting the muscle in the shoulder blade until the arm is at a 90 degree angle at the elbow.

single arm dumbbell row - step 3

Step 3

Lower the dumbbell back into the starting position and repeat.