One-Arm Dumbbell Rows target the lats (latissimus dorsi), traps (trapezius), rhomboids (mid-back), and biceps while engaging the core (abdominals and obliques) for stability. Place one knee and hand on a flat bench for support, hold a dumbbell in the opposite hand, and row it toward your torso, keeping your back flat and core braced. Lower the weight under control and repeat for reps, then switch sides. This unilateral exercise improves muscular balance, back thickness, and pulling strength with proper form.