Back
Single Arm DB Row
A foundational compound movement for building a strong, stable back and improving unilateral muscle balance.
How to perform.
Follow the sequence — setup is half the lift.
Place your left knee and left hand firmly on a flat bench for support while maintaining a flat back parallel to the floor.
Grip a dumbbell in your right hand with a neutral grip and let it hang at arm's length toward the floor.
Engage your core and pull the dumbbell toward your hip by driving your elbow toward the ceiling.
Squeeze your shoulder blade inward at the top of the movement while keeping your torso stationary.
Lower the weight under control until your arm is fully extended without hitting the floor.
Complete the desired number of repetitions before switching sides to repeat the process.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back instead of maintaining a neutral spine
- Rotating the torso to jumpstart the weight during the pull
- Pulling the weight toward the chest rather than the hip
- Using momentum or swinging the dumbbell rather than controlled muscle contraction
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.