One Arm Dumbbell Row


one arm dumbbel row
Exercise Profile

Primary Muscle Group(s): Back

Secondary Muscle Group(s): Shoulders (Front & Rear) and Biceps


Exercise Instructions

1. Using a flat bench, grasp a dumbbell with your left hand.

2. Rest your right knee on the flat bench. Balance your body using your free arm.

3. Bend forward at the hips.

4. Your torso should be parallel to the floor keep and your lower back flat.

5. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso.

6. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.

7. Repeat movement with your right hand.

Description

The one arm dumbbell row is a great exercise for the mid back. It's also a great substitute for the bent over barbell row - For those of you who can't perform this exercise.

The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard.

Personally, I like to finish up with one arm dumbbell rows because they really stretch out the outer lats.

The important point to remember about this exercise is to keep your back straight - Don't hunch your back. Slightly bend your knees and pull into a straight line

Press play to view an instructional video.



Need Help?

Don't know where to start? Don't know which type of program to follow to reach your goals? Don't know how many calories you should be eating? Let me help you. I can help you clear away the confusion and provide you with some expert advice on how to get started or what to do next. Just go to this page here and fill out the online form and hit submit. I'll get back to you with a short report (I won't collect your email address or spam you) - Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Back Exercises