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BackDumbbellHorizontal pull

Single-Arm Dumbbell Row

Reviewed by Bryan Cortez, MS

Anchor the torso, row to the hip — one arm, full stretch, no twisting.

Rep Sweet Spot
8-15
Sets
3-4
sets per side
RIR
0-2

How to do it

Setup

  • One hand and knee on a bench, flat back, dumbbell hanging, shoulder set.

Execution

  • Row the dumbbell to the hip, drive the elbow back, squeeze, let the lat stretch fully at the bottom; don't rotate the torso to cheat.

Common Errors

  • Twisting/opening the torso to swing it up
  • Rowing with the arm, not the back
  • Half reps with no bottom stretch
  • Shrugging the shoulder toward the ear

No-Fly Zone

under 5 reps (you'll just torso-twist heavy dumbbells up)

Programming

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If it hurts

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The Evidence

Builds lat thickness unilaterally and fixes imbalances. Does NOT load the total back like a barbell row.

SFR — 1.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.