Dumbbell Row Unilateral

A bench-supported single-arm dumbbell row — the classic back-thickness builder for the lats, mid-back, and biceps.

Back Dumbbell Strength

Step by step

1. Place one knee and one hand on a flat bench, with the free foot planted out to the side for balance.
2. Set the back flat and parallel to the floor, with the hips and shoulders square to the bench.
3. Hold a dumbbell in the free hand with the arm hanging straight down and the palm facing the bench.
4. Pull the dumbbell up to the ribs by driving the elbow back toward the ceiling, keeping the elbow tucked.
5. Squeeze the shoulder blade in toward the spine at the top, with the dumbbell at the lower-rib line.
6. Lower the dumbbell under control over 2 to 3 seconds back to the fully extended hanging position.

Muscles and equipment

Target muscle

Upper back

Secondary muscles

Biceps

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Row BilateralUpper back · Dumbbell
• Dumbbell Seated ShrugUpper back · Dumbbell
• Dumbbell ShrugUpper back · Dumbbell