Dumbbell single arm row

Muscles worked: Back
Back
🔧 Dumbbells, Flat Bench ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Retract shoulder blades, engage back muscles. Pull dumbbell towards hip, driving elbow back. Squeeze back muscles at the top. Lower under control to full arm extension. Complete all reps per side.

Muscles Worked

Mid TrapsLower Traps
Secondary: Rear Delts, Short Head, Long Head, Flexors

Tips

To maximize back engagement, focus on pulling the dumbbell towards your hip, keeping your elbow close to your body to prevent momentum and ensure the targeted muscles are working. Maintain a flat back throughout the exercise to avoid rounding and protect your spine, engaging your core for stability. Control the lowering phase to avoid using gravity and to further activate the back muscles, feeling the stretch as you extend your arm. Avoid torso rotation by keeping your core engaged and focusing on pulling with your back muscles, not twisting your body.

Similar exercises

Dumbbell single arm upright row Back · 🔧 Dumbbells 2/10 Kettlebell single arm row Back · 🔧 Kettlebell 3/10 Kettlebell single arm upright row Back · 🔧 Kettlebell 2/10 Smith machine single arm row Back, Shoulders · 🔧 Smith Machine 3/10 Cable single arm row Back, Shoulders · 🔧 Single Cable Machine 2/10 TRX single arm row Back, Shoulders, Upper arms · 🔧 TRX 4/10 Machine single arm high row Back · 🔧 Machine 2/10 Cable machine single arm row Back · 🔧 cable machine 2/10
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