FlexSingle-Arm Dumbbell Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Biceps Brachii
- Posterior Deltoid
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells, Bench (optional)
- Movement patternHorizontal Pull
- Training stylesStrength, Hypertrophy
Technique
Setup
Place one hand on a bench or sturdy surface for support. Stand with a flat back, torso nearly parallel to the floor. Hold a dumbbell in the other hand.
Movement
Pull the dumbbell toward your hip, keeping the elbow close to your side. Squeeze the shoulder blade at the top, then lower fully.
Form Tip
This unilateral version allows for a greater range of motion and better focus on each lat independently. Avoid rotating the torso.
Increase Difficulty
Increase the weight or add a pause at the peak contraction.
Decrease Difficulty
Perform in a more upright position to reduce the load on the lower back.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.