Dumbbell Row Unilateral
A single-arm dumbbell row supported on a bench — the classic back-thickness builder for the lats, mid-back, and biceps.
How to do it
- Place one knee and one hand on a flat bench, and set your free foot out to the side for balance.
- Set your back flat and parallel to the floor, with your hips and shoulders square to the bench.
- Hold the dumbbell in your free hand with the arm hanging straight down, palm facing the bench.
- Row the dumbbell to your ribs, driving your elbow back toward the ceiling and keeping it tucked.
- Squeeze your shoulder blade toward your spine at the top as the dumbbell reaches your lower ribs.
- Lower the dumbbell under control over 2-3 seconds back to the fully extended hanging position.
Key technique cue
Don't twist the torso: drive the elbow to the ceiling, don't let the shoulder sag at the bottom.
Common mistakes
- ✕ Twisting the torso to heave the dumbbell up, which uses momentum instead of the back muscles.
- ✕ Flaring the elbow too far from the ribs, which shifts the work from the lats onto the rear delts alone.
- ✕ Cutting the bottom of the rep short, losing the lat stretch that drives back-thickness growth.
- ✕ Letting the working shoulder roll forward at the bottom, which risks overloading the front of the shoulder under load.
Benefits
- ✓ Builds back thickness through the lats and mid-back on each side independently.
- ✓ Develops biceps strength alongside the pulling movement.
- ✓ Fixes side-to-side back imbalances and improves shoulder control.
Progression: from easier to harder
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Step 1 You are here
About the exercise
The Dumbbell Row Unilateral is the benchmark one-arm row, with one knee and one hand braced on a bench. Taking the lower back out of the work lets the working side pull through a longer, cleaner range than a bilateral row, making it one of the best lat and mid-back exercises available. It is a must-have back exercise. Use it in every pull-day program, every back hypertrophy block, and any program that wants to fix side-to-side back imbalances. It is also a good way for beginners to learn the row pattern.
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