Bent-Over Row (Single Arm, Dumbbell)
The Bent-Over Row (Single Arm, Dumbbell) is a dumbbell exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bent-Over Row (Single Arm, Dumbbell)
- 1Stand beside a bench or sturdy surface, place one hand and the same-side knee on it, keep your other foot on the floor, hold a dumbbell in your free hand, and keep your back flat with your chest slightly up and your abs gently tight. Let the dumbbell hang straight down under your shoulder with your palm facing in toward your body.
- 2Pull the dumbbell up toward your hip by driving your elbow back close to your side, squeezing your back at the top as you breathe out, and pause for a moment. Lower the weight slowly and with control as you breathe in, keeping your body still and avoiding any twisting or swinging, then repeat for your reps.
Coach tips
- Think about pulling with your elbow, not your hand, so you really feel it in your back instead of just your arm.
- Keep your back flat and your chest slightly lifted; if your lower back feels strained, reset and tighten your abs more.
- Use a smooth, controlled tempo—no jerking or swinging—to protect your shoulder and get more muscle work from each rep.
Train upper back smarter
One rep, one set. Hypro turns the Bent-Over Row (Single Arm, Dumbbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bent-Over Row (Single Arm, Dumbbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bent-Over Row (Single Arm, Dumbbell) fits right into proven hypertrophy and strength templates.
Related exercises
Bent-Over Rows (Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows (Dumbbell, Supported)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows
Back (Rhomboids, Lats) · Barbell
Bent-Over Rows (Supinated Grip)
Back (Rhomboids, Lats) · Barbell
Cable Reverse Flye
Shoulders (Rear Delts, Rhomboids) · Cable
Cable Row (Narrow Grip)
Back (Rhomboids, Lats) · Cable