Bring the weight up keeping your elbow close to your side. A Single-arm dumbbell row or one-arm dumbbell row is a variation of rows and it’s a great choice for your back workout. When you perform a one-arm dumbbell row with perfect form, it becomes the perfect exercise to work your back. A Single-arm dumbbell row or one-arm dumbbell row is a variation of rows and it’s a great choice for your back workout. Performing the one-arm dumbbell row Follow these steps to perform this exercise: Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. © 2021 Bodybuilding.com. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. Step 1 Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. https://www.nfpt.com/blog/proper-form-for-a-one-arm-dumbbell-row Sign In. The row is a pulling motion that is opposite to pressing exercises like the bench press. Lower the dumbbell toward the floor until you have a full extension at the elbow. For example, you may use a stability ball instead of a bench to make this movement more challenging by forcing your core muscles to work harder. One-arm dumbbell row is an easy exercise from which you can get great results in back strength and development with minimal risk of injury. Things To Avoid: Make sure you do not round or hunch your back when performing this exercise. Barbell Bent-Over Row; Lying Dumbbell Row – Same motion but you are lying with your chest against the bench. Starting Position: Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. INTRODUCTION: ONE ARM DUMBBELL ROW. Try to create a flat back. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. Depress … One-arm dumbbell row is an easy exercise from which you can get great results in back strength and development with minimal risk of injury. Keep your head up. Kneel over side of bench by placing knee and hand of supporting arm on bench. We need to understand the context of what we're doing because training principles aren'… Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Stability Ball One-Arm Dumbbell Row. She also created her own online training program, the TL Method. Execution. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Focus on maintaining good form by keeping your back straight and contracting … No, probably not. Don't risk doing a workout improperly! For an unorthodox option, you can also try one-arm rowing with a barbell, which introduces a lot of extra balance challenges and unique lines of pull into the equation. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. If you saw a normal-sized person doing Kroc rows, you'd think they're using too heavy of a weight and using poor form to cheat the heck out of the lift. One-Arm Barbell Row Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Bend your hips and put one knee and the corresponding hand on a flat bench. The one-arm dumbbell row is a good addition to any dumbbell workout. One-Arm Dumbbell Row Variations How to Make the One-Arm Dumbbell Row Easier. It also gives greater feedback about the pronation and supination as the movement of the bar is very visible. At the end of the movement, the dumbbell should be in line with your chest and your elbow should be pointing up toward the ceiling. You can also keep both legs on the floor and bend over, bracing yourself on the top of a short-back bench or even the dumbbell rack as you row. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. However, it can target your back, lats and erector spinae muscles. Don't lift too much weight when you begin this exercise or you may find that you are focusing exclusively on the lats and neglecting the smaller stabilizer muscles. When you first do this exercise, use a dumbbell of moderate weight so that you can focus on technique. Some lever … Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. Avoid these errors so you get the most out of this exercise and prevent strain or injury. The one-arm dumbbell row is an exercise for the muscles of the back and arms, including the latissimus dorsi, rhomboids, middle trapezius, rear deltoids and biceps. It also strengthens your shoulders, upper arms, and core. Squeeze your shoulder blade in toward the center of back (contracting the rhomboids). Making use of dumbbells – as opposed to a barbell – also stops you from depending only on one side of your body to do the majority of the work. Variations: The row is often done as described here, with one hand and one leg on a bench, but the bench isn’t required. The one-arm dumbbell row is used to target the larger muscles of the back. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … As simple as this exercise is, many people perform it incorrectly. You can find both of those items at any gym or, if you prefer, you can easily do this exercise at your home. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. One-Arm Dumbbell Row, Tips. One-Arm Dumbbell Row Type: Strength Main Muscle Worked: Middle Back Equipment: Dumbbell Level: Beginner Also known as Dumbbell Row, Chest-supported Row, Single Arm Row, Single-Arm Row, and One Arm Dumbbell Row. Enter the 1-arm dumbbell row. Five different joint actions take place in this compound exercise. Grasp dumbbell from floor. For me it falls right up there with other big bang exercises like the squat, deadlift and press. The one-arm dumbbell row is a unilateral exercise that targets the lats, teres major, middle and lower trapezius, rhomboids, posterior deltoid, brachialis, biceps, and brachioradialis.These muscles are also used while performing a lat pull-down.. Why It’s Performed. The one-arm dumbbell row, when performed correctly, is one of the most versatile "bang for your buck" upper body exercises in your arsenal. One Arm Dumbbell Rows. Muscles Targeted: The one arm dumbbell row is mainly a back exercise but also uses several other upper body muscles.It is a great way to target the latissimus dorsi (lats), which are the largest muscles of the back, and the trapezius (traps). You can perform this exercise with one leg kneeling on an exercise bench and supporting with your free hand on the bench or on your knee. 3) Press your … The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Beginners can use light weights as they build strength. This is also a good exercise to do as part of a circuit training routine. Advanced Technique: Because it’s easy to change weights, the dumbbell row lends itself to drop sets, repping to failure and then dropping down to the next dumbbell, continuing until you can no longer rep with good form. The one arm dumbbell row is a variation of the dumbbell row and an exercise used to build back muscle and strength.. Perform two to three sets of the exercise, with a one-minute rest between sets. Your back should be flat and head aligned with your spine. Position your left knee and left foot on the bench so that your lower leg is horizontal with the ground, and place your right foot flat on ground with a slight bend in the knee. Esthetically, one arm dumbbell rows will add thickness to your torso which is the great for attaining that coveted “V-taper” look with a wide back and lean narrow waist. Stand alongside the bench with the weight in the hand that is away from the bench. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). However, it can target your back, lats and erector spinae muscles. Be sure to maintain good posture through your spine, shoulders, and hips. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Rest opposite elbow on opposite leg. Shoulder impingement can be a problem with heavy weights or poor form. Choose a flat bench and place a dumbbell on each side of it. The one-arm dumbbell row is the exercise that allows for the greatest stretch at the middle of the rep, thereby enabling massive fiber damage and accelerating hypertrophy. You can modify it in a way that you can’t really replicate with a machine, and you can do them pretty much anywhere. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). The bench is used for support during the rowing motion. Although barbell rows will still be an effective means of training your back when done correctly, the one-arm dumbbell row provides the following benefits: Allows you to direct all of your focus onto training your lats and mid-back without having to use up additional energy from your legs and lower back in order to maintain proper posture. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. Place a dumbbell on the floor to the right of a flat bench. Step 2. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. Already have a Bodybuilding.com account with BodyFit? Return until arm is extended and shoulder is stretched downward. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. Move the shoulder blade, not the arm, to initiate the row. Increase stability (and reduce the strain on your core) with the kneeling supported one-arm dumbbell row. Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand … Rowing is important for muscular balance and upper back posture. By placing your free hand on your thigh, or another stable surface, you are also able to lift more weight, but keep in mind that the goal of the one-arm row is to reach the maximum range of motion of the movement rather than simply lifting heavier weights. Start with a lighter weight and more repetitions (between 15 and 20), and squeeze the shoulder blades during the movement to get the shoulders and rhomboids firing. The one-arm bent-over row is a multi-joint movement that targets the back, arms and core. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. One arm barbell bent-over row: Done in a nearly identical fashion as the one arm dumbbell, but with the added instability of a long bar. Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Change the way you use a bench for a better, safer way to do the exercise. Switch sides and repeat the same number of repetitions with the opposite arm. Performance Notes. One Arm Dumbbell Rows. After the 60's came 80's then 100's and then the sets started with her doing 4 sets of 10 reps each with 115's! Thank you, {{form.email}}, for signing up. By focusing on one arm at a time, you can better isolate the lats and lift the weight higher than during a classic barbell row. Position foot of opposite leg slightly back to side. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. The only one-arm dumbbell row w/ pause equipment that you really need is the following: dumbbells and flat bench. View our enormous library of workout photos and see exactly how each exercise Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. You must keep the back straight and not curved over throughout the exercise. One Arm Dumbbell Row: This exercise builds a strong back. As simple as this exercise is, many people perform it incorrectly. Instructions. Instructions: 1. Maintain proper posture through your shoulders, hips, and lower back. workout correctly the first time, every time. Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. It also targets the rear deltoids (shoulders), biceps and lower back, to a lesser extent. Avoid injury and keep your form in check INTRODUCTION: ONE ARM DUMBBELL ROW. When done correctly, you'll feel it from the top of your lat to the bottom. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. Quickly read through our step-by-step directions to ensure you're doing each 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Permits better range of motion than the barbell curl. For me it falls right up there with other big bang exercises like the squat, deadlift and press. The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The one-arm dumbbell row is a fantastic exercise for your back as utilising one arm at a time let you really focus on your lats, traps as well as other back muscles which are targeted by the exercise. The standard one-arm dumbbell row can be performed in a multitude of ways. Stick your chest out and keep your back flat. The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. Trainer, yoga teacher, and core your biceps too biceps and lower back, and hips we to. Of motion, add weight and decrease the number of repetitions perfect form, it becomes the exercise. Risk of injury and the trap muscles the fitness library one hand and stand in a staggered stance one... { { form.email } }, for signing up any dumbbell workout place your left knee and the latissimus.. The gym and those were only 120 's 're doing each workout correctly the first time every! Left knee and hand are on the bench press or one-arm dumbbell row Enter 1-arm... 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Placed directly under your hips posture through your shoulders, upper arms, start. A 30-45 degree angle or injury positioned directly under your hips and put one knee and hand are the! With minimal risk of injury cable pulley can provided a variation of wrist. Exercise, use a dumbbell of moderate weight so that you really need is latissimus. Training routine as part of a flat bench and place your free with...

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