There’s probably no need to tell you that dumbbell rows are near the top of the list when it comes to helping build a massive back, as well as blow up your biceps and improve your grip strength. But did you know that a combination of different unilateral dumbbell row variations each serve a different purpose to building a better and stronger physique? The barbell version is the greatest tool for adding strength and size to your back, but dumbbells are equally fab for strengthening muscle imbalances and improving muscular development.
Using a combination of barbells and dumbbells in your back training is a must, but the dumbbells take the spotlight here. Because of the dumbbell’s freedom of movement compared to the barbell, you’re to train your upper back and core from various positions and angles, which is challenging to do with the barbell.
Here we’ll dive into the benefits of unilateral dumbbell rows and three unilateral dumbbell row variations to take your back and core strength to the next level. And as always, remember you have to row to grow baby. Let’s get started.
Unilateral Dumbbell Row Benefits
The beauty of the dumbbell is its freedom of movement as it doesn’t lock you into a specific range of motion as using a barbell does. Plus, training unilaterally will improve muscle development, improve your bilateral lifts, and reduce your injury risk.
Here are four more vital benefits of unilateral dumbbell rows.
Reduce Muscle Imbalances: Bilateral exercises are where most of your strength and muscle gains come from because of the increased stability and weight used. But sometimes, this hides the fact that the dominant side will take over the non-dominant side, leading to strength imbalances and faulty technique. Unilateral rows will reduce this.
Improved Core Strength: Dumbbell unilateral rows will throw you off balance, encouraging your anterior and posterior core muscles to engage to keep you from embarrassing yourself. A stronger core is good; a workout fail YouTube video is terrible.
Better Strength Numbers: Reducing muscle imbalances between sides helps improve your bilateral lifts and overall strength numbers. When you’re stronger lifting with one arm, this will lead to being stronger when lifting with two.
Stable Base For The Bench, Squat, And Deadlift: Dumbbell rows do train the lats, but their money is made adding thickness to the upper back. The upper back plays a vital role during the barbell squat, as it provides a place for the bar to sit, and a solid and engaged upper back prevents you from turning the squat into a good morning exercise.
The upper back provides a stable base to press during the bench press because it helps control the bar path during the eccentric. An engaged upper back keeps the barbell close to you during your deadlift, which is essential for good technique and not blowing out your back.
Top 3 Unilateral Dumbbell Row Variations
These are not your garden variety dumbbell rows but ones to challenge your strength, core, and balance to help take your strength to the next level. Let’s get to rowing.
1 of 3
Stability Unilateral Dumbbell Bentover Row
The stability unilateral bent-over row is the total dumbbell row package. It increases your stability and the ability to do more reps with the same weight. Because you’re in the hinge position, it strengthens your lower back isometrically, making it an excellent deadlift accessory. Plus, it works on the biceps; what more do you want?
How to do it:
With a dumbbell on your outside leg and side onto a squat rack, grip the rack with one hand.
Perform a hinge and grip the dumbbell with your arm extended.
With your shoulders down and your chest up, row the dumbbell to the outside of your hip.
Slowly lower down to the starting position and reset and repeat.
Repeat on the other side.
Programming suggestion: Two to four sets of eight to 12 reps after your significant strength movement for the day works well.
2 of 3
RDL Unilateral Dumbbell Row
The RDL unilateral dumbbell row reduces your stability by being in the single-leg RDL stance, making it more of a total body row than the other variations on this list. But there is a payoff because of the reduction in stability. You’ll use less weight but train more muscle and better rowing technique.
How to do it:
Get into your single-leg RDL position by taking your right foot off the ground and putting your right hand on the bench.
Grip the dumbbell with your left hand, with your shoulders down and chest up.
Then row the dumbbell to the outside of your hip until your upper back is contracted.
Slowly lower to the starting position and reset and repeat.
Then repeat this sequence on the other side.
Programming suggestion: Train in the 12-15 rep range for two to four sets as an accessory exercise.
3 of 3
Bird Dog Row
The bird dog row is one of the most brutal single-arm rows you will ever perform. The bird dog position on the bench reduces your stability which helps your dial-in rowing form. Any faulty approach, movement dysfunction, or flawed muscle activation patterns will result in losing balance.
Plus, it’s an isometric bird dog, which is excellent for the lower back and core. Like the RDL row, you will use less weight but train more muscle with this variation.
How to do it:
With a dumbbell beside the bench, get both hands and knees on the bench with your feet hanging over the edge of it.
Extend your right leg behind you and pick up the dumbbell with your left hand. This is your starting position.
Row towards the outside of your left hip while maintaining the bird dog position.
Slowly lower to the starting position and reset and repeat.
Then perform on the other side for even reps.
Programming suggestion: Do this early in your accessory routine for two to four sets of six to 12 reps.
