Fysiqal

Horizontal Pull · Beginner

Single-Arm Dumbbell Row

Compound horizontal pull exercise using dumbbell, bench.
Single-Arm Dumbbell Row demonstration (no audio).
Movement pattern
Horizontal Pull
Difficulty
Beginner
Equipment
Dumbbell, Bench
Mechanics
Compound
Sides
Unilateral
Main plane
Multiplanar

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How to do the Single-Arm Dumbbell Row

Cues reviewed by Kwabena Osei on

Setup

Scapular adduction (retraction) is a deliberate technique for optimal lat engagement on rows — not automatic. The pull completes without it; retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

  1. Ensure the trunk is square (not rotated toward the working arm) before the pull begins — the unsupported arm/leg naturally wants to counter-rotate the torso toward the row, which turns the movement into a spinal-rotation exercise instead of a pure shoulder pull.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, moderate emphasis); Latissimus dorsi (synergist, moderate emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)

  • Spine lateral flexionsecondary action · resisted

    Quadratus lumborum (stabilizer, moderate emphasis); Erector spinae (stabilizer, moderate emphasis); External oblique (stabilizer, low emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.