One Arm Dumbbell Row

DMOOSE

One Arm Dumbbell Row

Exercise Description

Main Target Muscles

Back

Secondary Target Muscles

Shoulders and Arms

Workout Type

Strength

Gym Gear

Dumbbell

Fitness Level

Intermediate

Compound/Isolated 

Isolation

Power Move 

Pull

One Arm Dumbbell Row Guide

Rows are your go-to exercises when it comes to building a strong back and thankfully there are many variations of the exercises as well. One-arm dumbbell row is the best suited for isolating the arm, shoulder, and back muscles because your entire weight is upon your arms and shoulders.

Use of dumbbells in a single-arm dumbbell row prevents muscles of one side from compensating for the other- something that happens in a bent-over barbell row. When there is no muscle compensation, your muscle gains are balanced out on both sides. You will not have to feel asymmetry in your muscle size. 

Dumbbells improve range of motion because they are smaller in size and are easy to carry.

How to Do It

  • Get your bench in place and place a dumbbell on the floor on one side of it.
  • Put your left leg on the bench while bending it at the knee, and grab one end of the bench with your left hand.
  • Now bend over until your body is parallel to the floor
  • Pick up the dumbbell from the floor.
  • Maintain neutral grip and lift it to your chest.
  • Try and engage your shoulders and back more than the arms and wrists.
  • Move the weight from the floor to your chest and vice versa.
  • Repeat it on the other side.

Tips on One-arm Dumbbell Row

  1. Engage your shoulders and back instead of working your arms.
  2. Keep your back straight or you will miss your mark.
  3. Don't lift too much weight right from the start: initially, do more reps with lighter weight.
  4. Add weight when you have learned it well, decrease reps when you add weight. 
  5. Do not jerk; keep the movement smooth.

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