Dumbbell Row to Hip

One-arm row pulling the dumbbell toward the hip, aligned with the lats.

• Compound
• Dumbbell
• Beginner

How to do it

• Brace your hand and knee on the bench and pull the dumbbell toward the hip, not the chest
• Keep the torso stable and unrotated, letting the shoulder blade stretch forward on the way down
• Pull the elbow toward your hip and squeeze the back at the top

Sets, reps and tempo

Ranges: 8–12 per arm · 1–2 RIR

Tempo: Pull for 1 s to your hip, lower for 2–3 s with a lat stretch

Common mistakes

• Rotating the torso to lift more weight
• Pulling toward the chest and losing the lat angle

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Single-Arm Dumbbell Row
• Chest-Supported Machine Row
• Lat Pulldown
• Barbell Row