Library / Lats
Single-Arm Dumbbell Row
Dumbbell · Horizontal Pull · Compound
LatsUpper Back BicepsRear DeltoidCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats, Upper Back
- Secondary muscles
- Biceps, Rear Deltoid, Core
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Support your non-working hand on a flat bench or dumbbell rack with a staggered stance.
- Keep your spine flat and avoid twisting your torso as you pull.
- Sweep the dumbbell back in an arc toward your hip pocket rather than straight up to your shoulder.
- Allow a slight scapular stretch at the bottom of each rep.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Arm Dumbbell Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.