How high should I pull the dumbbell?

Pull the dumbbell until your elbow is slightly past your torso. Avoid pulling too high, as this can cause the shoulder to tip forward and place unnecessary stress on the joint.

Can I perform this without a bench?

Yes, you can perform a staggered-stance row by leaning forward and supporting your non-working arm on your knee or a sturdy rack.

Should my shoulder move during the set?

Your shoulder blade should retract toward the spine at the top and stretch forward slightly at the bottom, but your torso should remain completely still.

Single Arm Dumbbell Row Guide | Form and Benefits

Master the single arm dumbbell row with our step-by-step guide. Learn proper form to build back strength, improve posture, and fix muscle imbalances.

How to Perform

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

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

Primary movers

Back

Stabilizers

Rhomboids
Rear Deltoids
Biceps
Core

Related Guides

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