As simple as this exercise is, many people perform it incorrectly. Switch sides and repeat the same number of repetitions with the opposite arm. One Arm Dumbbell Row Homepage Exercise Profile Primary Muscle Group(s): Back Secondary Muscle Group(s): Shoulders (Front & Rear) and Biceps Exercise Instructions 1. Follow this progression to build more strength with this exercise: Avoid this exercise if you have back or shoulder problems. We also go over them all in The Best Compound Exercises of All Time. Yes, but only if you do them properly. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. 2. This is "How to Do a Single Arm Dumbbell Row by Wodstar" by Wodstar Media on Vimeo, the home for high quality videos and the people who love them. The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. Place your left knee and your left hand on top of the bench for support. One option is to do the chest supported row as seen above, or you can do a standing dumbbell row. As a result, the two arm dumbbell row will work your lower back some as well. Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Apart from helping you add mass to your entire back, this move can eliminate back pain by making your genuinely strong and reducing the risk of injury. Note: When you click the button, you will be joining The White Coat Trainer email list. The one-arm dumbbell row is a stellar exercise for working your back muscles, including your latissimus dorsi, trapezius, and rhomboids. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Beginners can use light weights as they build strength. When you perform a one-arm dumbbell row with perfect form, it becomes the perfect exercise to work your back. INTRODUCTION: ONE ARM DUMBBELL ROW The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. Maintain proper posture through your shoulders, hips, and lower back. Avoid these errors so you get the most out of this exercise and prevent strain or injury. If your back is excessively rotating, or you need a lot of momentum to initiate the movement, then the weight is too heavy. Variations: The row is often done as described here, with one hand and one leg on a bench, but the bench isn’t required. 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. If you don’t actively focus on using your back muscles, then you are wasting your time. Depress … This is also a good exercise to do as part of a circuit training routine. The dumbbell row is for the back, not your biceps. Thank you, {{form.email}}, for signing up. 4 Full Body Workouts To Build Muscle & Burn Fat (In Just 30 Minutes A Day!). That dumbbell row variation with flared elbows will emphasize the posterior shoulder more. Lower the dumbbell toward the floor until you have a full extension at the elbow. It also targets the rear deltoids (shoulders), biceps and lower back, to a lesser extent. The dumbbell row is an example of a great horizontal pulling exercise. This is "SINGLE ARM DUMBBELL ROW" by Afluencr on Vimeo, the home for high quality videos and the people who love them. By using Verywell Fit, you accept our, The Only 9 Stretches You Need to Relieve Tension in Your Neck, How to Build Stronger Back and Shoulder Muscles, Strengthen your Upper Back With the TRX Row, Try This Upper Body Strength and Endurance Challenge with Supersets, 14 Exercises to Strengthen Your Back and Core, The Best Pull Exercises for Targeting Different Areas of the Body, Work Back and Shoulder Muscles With the Dumbbell Bent Over Row, Great Upper Back Exercises to Improve Your Posture, Back and Biceps Workout for Strength and Muscle, Work Your Upper Body in a Short and Efficient Workout, 14 Full-Body Medicine Ball Exercises to Sculpt Your Arms and Core, The 10-Minute Workout That Keeps on Giving, Good Form Equals Good Glutes With the Romanian Deadlift, Back and shoulder exercises for strength conditioning. Perform two to three sets of the exercise, with a one-minute rest between sets. Need A Simple Workout Program That Only Takes 30 Minutes? The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Alternatively, you can do a lot of other 21 Best Back Exercises You Can Do At Home. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. This may not be a problem for you, but I’d rather focus on the direct upper back work when doing rows, and use deadlifts for lower back work instead. Yes, but you will need some type of equipment. It is generally performed for moderate to … Keep your back flat, your neck neutral and your focus on your lats and scapula. Verywell Fit uses cookies to provide you with a great user experience. Although they are a but pricey (check Amazon for the current price.). The Benefits of Single Arm Dumbbell Row Rows are a foundational movement pattern and are very important to train for balanced muscle growth and strength. Keep your arm straight and lift the dumbbell back towards your glutes. You can avoid this by forcing yourself to pause at the top of the repetition for a 1 count. I personally have the Bowflex adjustable dumbbells and I love them. This is the case if you primarily feel this exercise in your biceps. When it comes to middle back muscles and strength, this exercise is not as effective as the barbell bent-over row. And check out our post The Best Workout Template For Busy Individuals to learn how to use it! Keeping your free hand supported on your thigh gives you just enough support to help stabilize your spine and upper body, and allows you to concentrate on slow, controlled movements. The exception is the renegade row/plank row shown above. To replicate the exercise exactly, you will need dumbbells. If you only feel this exercise in your arms, then you are performing it incorrectly. 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