Library / Lats
Single-Arm Dumbbell Row
Dumbbell · Horizontal Pull · Compound
LatsUpper Back BicepsRear DeltoidCore
Default prescription & biomechanics
- Primary muscles
- Lats, Upper Back
- Secondary muscles
- Biceps, Rear Deltoid, Core
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Support your non-working hand on a flat bench or dumbbell rack with a staggered stance.
- Keep your spine flat and avoid twisting your torso as you pull.
- Sweep the dumbbell back in an arc toward your hip pocket rather than straight up to your shoulder.
- Allow a slight scapular stretch at the bottom of each rep.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Arm Dumbbell Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.