What Is A Single Arm Dumbbell Row The single arm dumbbell row is a bent over row variation which trains the back unilaterally and rests the leg and arm on the non-working side on a bench for stability. The one arm dumbbell row works the latissimus dorsi, rhomboids, trapezius, and rear deltoids.

To perform the one-arm dumbbell row correctly, you need to start by placing one leg on the bench. Once you are in position and have the dumbbell held in a neutral grip, row the dumbbell straight towards your chest. When you lift, make sure that you lift with your back and shoulder muscles instead of your arms.