The single arm dumbbell row is a bent over row variation which trains the back unilaterally and rests the leg and arm on the non-working side on a bench for stability.
The one arm dumbbell row works the latissimus dorsi, rhomboids, trapezius, and rear deltoids. Using the bench to keep the torso stable and at a hinge reduces the involvement from the core and lower body, meaning the intended muscles can be targeted and sufficiently challenged.

How To Do Single Arm Dumbbell Rows

1. Grip a dumbbell in your left hand, then place your right knee and right hand on the left edge of a bench. Your left leg should be planted flat on the floor just short of hip width distance from your right knee, and your left arm extended down.
2. Tuck in your ribs to create a neutral spine and engage your core.
3. Press your right hand firmly into the bench to create a strong base and then row the dumbbell towards your waist. It can be helpful to think about pulling your elbows back towards your hips.
4. Once your triceps are parallel with the floor, slowly extend your arm to lower the dumbbell back to starting position.

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