ProgreviaSingle-arm dumbbell row
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How to do it
Support knee and hand on the bench with a neutral back parallel to the floor. Row the dumbbell toward the hip keeping the elbow close, without rotating the torso or shrugging the shoulder.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- High (1.2 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Single-arm dumbbell row compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Single-arm dumbbell row is number 11 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 10 alternatives, such as Seated band row, High cable row and Machine row.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Machine row | machine | Moderate (0.9 out of 2.2) | Basic |
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Gironda row | cable | Moderate (1 out of 2.2) | Needs coaching |
| Seated cable row | cable | Moderate (1 out of 2.2) | Basic |
| Single-arm dumbbell row | dumbbells | High (1.2 out of 2.2) | Basic |
| Hammer Strength machine row | machine | High (1.2 out of 2.2) | Basic |
| Meadow row | barbell | High (1.4 out of 2.2) | Needs coaching |
| T-bar row | barbell | High (1.6 out of 2.2) | Needs coaching |
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Single-arm dumbbell row based on your level, goal and available days.
Build your Back workout
Generate a full routine with the emphasis on Back and Single-arm dumbbell row among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Single-arm dumbbell row work?
Single-arm dumbbell row mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Single-arm dumbbell row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Single-arm dumbbell row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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