Single-Arm Row (Dumbbell)
A fundamental unilateral compound exercise that targets the upper and middle back using a bench for support. It effectively builds latissimus dorsi strength and thickness while helping to correct muscle imbalances between the left and right sides.
Because this is a unilateral movement, our AI tracks performance metrics for each arm independently to detect and correct strength asymmetries over time. By monitoring your RPE and daily recovery data from HealthKit, the system can optimize load to ensure you are stimulating muscle growth without compromising lower back safety or core stability.
Form Cues
- Place your non-working hand and knee firmly on the bench to create a stable tripod base.
- Keep your spine flat and neutral, engaging your core to prevent twisting.
- Drive your elbow back towards your hip pocket rather than pulling straight up to your shoulder.
- Squeeze your shoulder blade toward your spine at the top of the movement.
- Lower the dumbbell with a controlled tempo to fully stretch the lat at the bottom.
- Don't rotate your torso or twist your spine to momentum-swing the weight up.
- Don't flare your elbow out wide away from your body.
- Don't round your lower back or hunch your shoulders.
- Don't pull the dumbbell up towards your neck or chest.
- Don't look up or crane your neck; keep your gaze down.
Common Mistakes
- Using momentum to jerk the weight up
- Pulling to the chest instead of the hip
- Rotating the torso excessively
- Rounding the lumbar spine
- Shortening the range of motion
Muscles Worked
The primary driver is the latissimus dorsi, which provides back width and pulling power. The movement also heavily recruits the rhomboids and middle trapezius for scapular retraction, with the biceps and forearms assisting the pull and the core working isometrically to resist rotation.
Primary
Secondary
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