The One Arm Dumbbell Row

Illustration And 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.




Position for the one arm dumbbell row

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.

Execution of the seated cable row

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

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

3. Repeat movement with your right hand.

Press play to view an instructional video on how to properly perform the one arm dumbbell row.