Single-Arm Dumbbell Row

Muscles worked by the Single-Arm Dumbbell Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior Deltoid

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Single-Arm Dumbbell Row

1. Place one knee and hand on a bench for support.
2. Hold a dumbbell in the other hand with arm extended.
3. Pull the dumbbell up toward your hip, squeezing your shoulder blade.
4. Lower the dumbbell with control.
5. Repeat on both sides.

Form tips

• Avoid rotating the torso to hoist the weight higher.
• Let your arm extend fully at the bottom for a complete stretch.
• Keep your back flat from head to hips throughout the set.

At a glance

Single-Arm Dumbbell Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Double Kettlebell Row
• Dumbbell Bench Pull
• Inverted Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-arm-db-row",
  "name_en": "Single-Arm Dumbbell Row",
  "name_de": "Einarmiges Kurzhantel-Rudern",
  "name_es": "Remo con Mancuerna a Un Brazo",
  "description_en": "A unilateral back exercise using a dumbbell for balanced development.",
  "description_de": "Eine einseitige Rückenübung mit der Kurzhantel für ausgewogene Muskelentwicklung.",
  "description_es": "Un ejercicio de espalda unilateral con mancuerna para un desarrollo equilibrado.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "requires_bench"
  ],
  "variation_group": "row",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place one knee and hand on a bench for support.",
    "Hold a dumbbell in the other hand with arm extended.",
    "Pull the dumbbell up toward your hip, squeezing your shoulder blade.",
    "Lower the dumbbell with control.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Stütze ein Knie und eine Hand auf einer Bank ab.",
    "Halte eine Kurzhantel in der anderen Hand mit gestrecktem Arm.",
    "Ziehe die Kurzhantel zur Hüfte und spanne das Schulterblatt an.",
    "Senke die Kurzhantel kontrolliert ab.",
    "Wiederhole auf beiden Seiten."
  ],
  "instructions_es": [
    "Coloca una rodilla y una mano en un banco como apoyo.",
    "Sostén una mancuerna en la otra mano con el brazo extendido.",
    "Tira de la mancuerna hacia la cadera apretando el omóplato.",
    "Baja la mancuerna con control.",
    "Repite de ambos lados."
  ],
  "tips_en": [
    "Avoid rotating the torso to hoist the weight higher.",
    "Let your arm extend fully at the bottom for a complete stretch.",
    "Keep your back flat from head to hips throughout the set."
  ],
  "tips_de": [
    "Vermeide eine Rotation im Oberkörper, wenn du die Hantel ziehst.",
    "Führe den Ellbogen eng am Körper nach hinten.",
    "Beginne mit der schwächeren Seite und gleiche die Wiederholungszahl an."
  ],
  "tips_es": [
    "No gires el torso al tirar; mantén la cadera estable.",
    "Evita encoger el hombro hacia la oreja al iniciar el tirón.",
    "Haz las mismas repeticiones con cada brazo."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/single-arm-db-row-start.webp",
      "peak": "images/flat/single-arm-db-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-arm-db-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.