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Single-Arm Row Benefits and Variations

Every exerciser wants to maximize their workouts. The key is efficiency – making every rep count. So why bother with a single-arm row when you can do a two-armed row in half the time?

The reason is simple: the single-arm dumbbell row allows you to lift more weight than a two-armed row. By stabilizing yourself with one hand, you can increase your total weight lifted and target bigger muscle fibers for greater growth.

Cody Braun, CSCS, explains, “The single-arm row lets you lift heavier, recruit bigger muscle fibers, and build core stability, which is functional. It also limits back extension and improves body stabilization.”

So, how do you perform a single-arm row correctly and incorporate it into your workout routine?

Single-Arm Row: Step-by-Step Instructions

Appears in: LIIFT MORE >> Week 1 Day 3: Back & Triceps

• Hold a dumbbell in your right hand and place your other hand on a bench or stability ball. Step your right leg back, keeping it straight, and bend your left leg slightly. Lean your chest forward with a flat back.
• Drive your elbow up, bringing the dumbbell to your ribcage.
• Lower your arm and repeat. Perform equal reps on both sides.

How to Modify the Single-Arm Dumbbell Row

• Use a lighter weight.
• Reduce core stress by placing the knee of your non-working side on a bench or perform a chest-supported row with a dumbbell in each hand, rowing one side at a time.

How to Intensify the Single-Arm Dumbbell Row

• Choose a heavier weight (maintaining form).
• Decrease stability by not using a bench or folding your hand behind your back. You can also bring your feet together to challenge your core.

Additional Tips for the Single-Arm Row

Focus on controlling the movement and prioritize proper form over momentum. Lower the weight if needed and avoid twisting your body during the exercise.

Benefits of the Single-Arm Row

Strong back muscles are essential for good posture and countering the effects of sitting at a desk. The single-arm row helps strengthen back muscles and correct imbalances between sides.

Muscles Targeted by the Single-Arm Dumbbell Row

The single-arm row works the latissimus dorsi, trapezius, rhomboids, and posterior deltoid muscles.

Single-Arm Row Variations and Alternatives

Try these exercises to target similar muscle groups:

1. Bent-over row

• Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge at the hips, keeping your back flat and knees slightly bent.
• Row the weights to your sides, squeezing your shoulder blades together.
• Lower the weights back to the starting position.

2. Chest-supported dumbbell row

• • Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other.

• • Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together.

• • Pause, and then lower the weights back to the starting position.

3. Renegade row

• • Assume a push-up position with your hands just outside shoulder-width, gripping two dumbbells. Your feet should be in line with your hands, and your body should be straight from head to heels.

• • Keeping your core braced and elbow tucked, bring the dumbbell in your right hand to your ribs. Resist rotating your body. The only parts of you that should be moving is your arm and shoulder.

• • Lower the right dumbbell to the floor and repeat with the left one. Continue alternating sides.