Single Arm Bent Over Dumbbell Row

Target Muscle Group - Upper Back

The Single Arm Bent Over Dumbbell Row is an effective exercise that targets the muscles in your back, particularly the latissimus dorsi, rhomboids, and trapezius. Additionally, it engages your biceps and rear deltoids, improving overall upper-body strength and posture. This is a variation of the Bent Over Dumbbell Row.

This particular exercise can be utilized during your upper body workouts, back workouts, pull workouts, and full body workouts.

Single Arm Bent Over Dumbbell Row Instructions

Step 1 : Start by standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Take a slight bend in your knees and bend forward at the waist, ensuring your back remains straight and parallel to the floor.
Step 2 : Place your left hand on your left knee for support. Keep your right foot in a slight staggered stance behind your left foot for balance.
Step 3 : Extend your right arm fully, letting it hang straight down towards the ground. This is your starting position.
Step 4 : Engaging your back muscles, slowly lift the dumbbell towards your lower chest and abdomen, keeping your elbow tucked close to your body. Focus on squeezing your shoulder blades together as you lift.
Step 5 : Pause for a moment when the dumbbell reaches the top of the movement, making sure to fully contract your back muscles. Your upper arm should be parallel to your torso, and your elbow should be at a 90-degree angle.
Step 6 : Slowly lower the dumbbell back down to the starting position, fully extending your arm again. Remember to maintain control and avoid swinging the weight.
Step 7 : Complete the desired number of repetitions on one side before switching to the other side.

Single Arm Bent Over Dumbbell Row Tips

• Keep your core engaged and your back straight throughout the exercise to prevent any strain or injury.

• Exhale as you lift the dumbbell and inhale as you lower it, maintaining a controlled breathing pattern.

• Focus on the mind-muscle connection, really feeling the contraction in your back muscles with each repetition.

• Start with a lighter weight to master the proper form, then gradually increase the resistance as you become more comfortable and confident.

Incorporating Single Arm Bent Over Dumbbell Rows into your workout routine can help build a strong and well-toned back. This exercise is highly versatile and can be performed at home or in the gym. As with any exercise, it's crucial to consult a fitness professional if you have any existing injuries or concerns before attempting it. Happy rowing!