Calisthenics
Lats
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Dumbbell Row
A single-arm row braced on a bench. It builds a thick, strong back one side at a time while the free stance keeps your lower back happy.
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Suggested use
Sets
3
Reps
8-12 per side
Rest
1m 30s
Gym
Beginner
Hypertrophy
Strength
Pull
Muscles worked
Primary
Lats
Rhomboids
Secondary
Biceps
Rear delts
Traps
Forearms
Equipment
Dumbbell
Bench
How to do it
- Place your left knee and left hand on a bench, right foot planted on the floor.
- Hold the dumbbell in your right hand with your back flat and roughly parallel to the floor.
- Let the weight hang, feeling a stretch through the lat.
- Row the dumbbell up toward your hip, driving the elbow back rather than out.
- Squeeze your shoulder blade toward your spine at the top.
- Lower under control to a full stretch; complete all reps, then switch sides.
Common mistakes
- Twisting the torso open to heave the weight up.
- Rowing toward the armpit with a flared elbow instead of toward the hip.
- Shrugging the shoulder toward the ear at the top of the rep.
- Cutting the stretch short at the bottom.
Safety first
- Keep your spine long and neutral — no rounding or over-arching.
- Pick a load you can pause at the top without jerking.
Who should avoid or modify
- Recent shoulder or elbow injury — consult a licensed clinician first.
- Lower-back pain that worsens in a bent-over position — seek qualified assessment.
Breathing and tempo
Breathing: Exhale as you row up, inhale as you lower to the stretch.
Tempo: 1-1-2 — row up in one, squeeze for one, lower over two.
Progressions
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