How to do it
- Brace one hand and knee on a bench so your torso is roughly parallel to the floor.
- Let the dumbbell hang and stretch the lat, then row it towards your hip.
- Lower all the way down under control until the shoulder blade protracts.
Cues that matter
- Row to the hip, not the armpit, to keep the lat in charge.
- Keep the spine neutral — no twisting to add range.
Common mistakes
- Yanking with the arm and rotating the torso to move more weight.
- Cutting the bottom of the range and losing the stretch.
Muscles worked
Primary
- Back (Lats & Mid-Back)
- Lats
- Rhomboids
Also works
- Biceps
- Rear delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts One-Arm Dumbbell Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the dumbbell is taken, or a gym that does not have one.