Back · Dumbbell
Dumbbell Single Arm Row
How to do the dumbbell single arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Place one knee and hand on bench, opposite foot on floor. Hold dumbbell in free hand, arm extended. Pull dumbbell up to side of chest, keeping elbow close to body. Lower dumbbell back down with control.
- 1Place one knee and hand on a bench and row the dumbbell toward your hip, feeling your lat and mid-back contract
- 2Keep your torso parallel to the floor and avoid twisting as you pull
- 3Lower the weight under control to feel a stretch at the bottom
Common mistakes
- Don't jerk the weight or use your lower back to yank it up
- Avoid letting your elbow drift out to the side, keep it close to your body
- Don't round your spine or drop your shoulder toward the floor
Muscles worked
The dumbbell single arm row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Dumbbell Single Arm Row strength standards
See how your dumbbell single arm row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM102.5 lb
Platinume1RM140 lb
Diamonde1RM162.5 lb
Champione1RM182.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell single arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.