ExerciseGIF

Exercises / Single arm dumbbell row

Single arm dumbbell row GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • LatsMusculus latissimus dorsi
  • RhomboidsMusculi rhomboidei
  • TrapeziusMusculus trapezius
  • Teres majorMusculus teres major
  • Rear shouldersMusculus deltoideus, pars spinalis
Equipment
Dumbbells
Level
beginner
Loop
One repetition, 2.83 seconds

Get this animation

Part of the row pack, all 13 row variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the row pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/single-arm-dumbbell-row \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a single arm dumbbell row

  1. Position yourself with one knee and same-side hand on a bench, keeping your back straight and parallel to the floor
  2. Hold the dumbbell in your free hand with a neutral grip, allowing your arm to hang straight down
  3. Initiate the movement by pulling your shoulder blade back and driving your elbow toward your hip
  4. Squeeze your back muscles at the top of the movement when the dumbbell reaches your lower ribcage
  5. Slowly lower the dumbbell back to the starting position with control
  6. Complete all repetitions on one side before switching to the other arm

Form tips

  • Keep your core engaged and avoid rotating your torso during the movement
  • Focus on pulling with your back muscles rather than just your arm
  • Maintain a neutral spine throughout the entire exercise
  • Use a full range of motion but avoid letting the dumbbell pull your shoulder forward at the bottom
  • Choose a weight that allows you to maintain proper form for all repetitions

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