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One Arm Dumbbell Row

One Arm Dumbbell Row
Table Of Contents

Exercise Description

Main Target Muscles

Upper Back

Secondary Target Muscles

Abs, Biceps, Lats, Shoulders

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Upper back

One Arm Dumbbell Row Overview

This is a variation of dumbbell row that is an exceptional way to build your strength and muscles. 

In order to build maximum strength in your back, try to experiment with different angles and positions for a fair amount of variation. A well-executed exercise wouldn’t only build a stronger back, but would also work on your arms, shoulders, and core. 

This exercise would help you experience less discomfort in your day-to-day activities and inculcate more fluidity in your routine. Other variations of the exercise include:

How to Do It

  1. Stand, holding the dumbbell in one hand. 
  2. Slightly hinge forward so that your torso is parallel to the floor.
  3. Now pull the dumbbell towards your body so that the elbow goes behind the body.
  4. Now lower the dumbbell back to the initial position.
  5. Repeat for the desired number of reps on each hand.

One Arm Dumbbell Tips

  1. You can either look forward or have a packed neck position when performing this exercise. Experiment with the positions to see which one works best for you.
  2. Make sure you don’t arch excessively through your spine. For that try to keep your abdominals braced.
  3. Ensure to keep your dumbbells controlled through the entirety of the rep.
  4. Your shoulder blades should move on your rib cage. Don’t block your shoulder blade down completely.

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