one arm dumbbell row

Rowing is important for muscular balance and upper back posture. Row With a Better Stance. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. Use a lighter weight. Would you think the same thing if it was some monster strongman doing them? Position foot of opposite leg slightly back to side. Focus on maintaining good form by keeping your back straight and contracting … However, it can target your back, lats and erector spinae muscles. Increase stability (and reduce the strain on your core) with the kneeling supported one-arm dumbbell row. It also strengthens your shoulders, upper arms, and core. Avoid jerking the weight or twisting the spine and shoulders. 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. After you master the basic movement through the full range of motion, add weight and decrease the number of repetitions. 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. The only one-arm dumbbell row w/ pause equipment that you really need is the following: dumbbells and flat bench. How to do One-Arm Dumbbell Row: Step 1: With a dumbbell on each side of a flat bench, place your right hand and your right knee on the flat bench. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. Avoid injury and keep your form in check workout correctly the first time, every time. No, probably not. Depress … Some lever … If this isn’t doing, you’re doing an inefficient exercise by letting the biceps muscles bear most of the load of lifting. © 2021 Bodybuilding.com. This increases not only the difficulty of the exercise, but it also engages a number of smaller stabilizer muscles throughout the torso, arms, and shoulders. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. The bench is used for support during the rowing motion. Or, align yourself perpendicular to an exercise bench and place your free hand on the bench to support yourself. Performance Notes. 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. One-Arm Dumbbell Row คือท่าเล่นเวทสำหรับ กล้ามเนื้อหลัง ซึ่งในบทความนี้จะมีคำอธิบาย,ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. For this one arm dumbbell row exercise, you will need an exercise bench or a stable, flat surface that is just a little higher than your knee. 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. Enter the 1-arm dumbbell row. 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. The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. The one arm dumbbell row is a great exercise for the mid back. Upward Movement: Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. 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Thank you, {{form.email}}, for signing up. One-Arm Dumbbell Row Variations How to Make the One-Arm Dumbbell Row Easier. This necessitated greater work by the radial and ulnar flexors of the wrist to stabilize while pulling. ONE ARM DUMBBELL ROW ON FLAT BENCH - This is the exercise for the thickening of the latissium dorsi par excellence, it develops the muscle volume involving both the outer and the central part of the back, it is a standard exercise to develop the muscle mass. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. I just had to use the heaviest dumbbells in the gym and those were only 120's. Grasp the dumbbell with your free hand with palms facing in. The one-arm bent-over row is a multi-joint movement that targets the back, arms and core. Place your left knee and your left hand on top of the bench for support. Keep your elbow close to your body as it passes the ribs. Action INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little. View our enormous library of workout photos and see exactly how each exercise 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. One-Arm Rows / Bent-Over Rows (Dumbbell) Performance Description. Follow this progression to build more strength with this exercise: Avoid this exercise if you have back or shoulder problems. with in-depth instructional videos. One-Arm Dumbbell Row 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 allows you to lift heavier, resulting in a greater potential for growth,” says Cody Braun, C.P.T., Openfit’s assistant manager of fitness. You'd just say he was doing Kroc rows. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. For me it falls right up there with other big bang exercises like the squat, deadlift and press. An alternative to the single dumbbell row that still releases the pressure on your low back is to use two dumbbells but support your torso during the exercise. “Plus, whenever you work the body unilaterally (one side at a time), you work core stability, which is a functional bonus.” Yep, you get all that from a one-arm dumbbell row! This exercise can be performed in different ways depending on your needs and skill level. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. Dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. These are unique, to say the least. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. One Arm Dumbbell Row: This exercise builds a strong back. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. To receive maximum benefits, you need to use a full range of motion. 2) Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Your back should be flat and head aligned with your spine. The one-arm dumbbell row is used to target the larger muscles of the back. The one arm dumbbell row is a variation of the dumbbell row and an exercise used to build back muscle and strength.. one-arm dumbbell row w/ pause is a free weights exercise that primarily targets the lats and to a lesser degree also targets the biceps, forearms, middle back and traps. 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. As simple as this exercise is, many people perform it incorrectly. One-Arm Dumbbell Rows Starting Position Grasp a dumbbell with palm facing in. If pain or inflammation occurs, cease the exercise. Try to create a flat back. Move the shoulder blade, not the arm, to initiate the row. Things To Avoid: Make sure you do not round or hunch your back when performing this exercise. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. Five different joint actions take place in this compound exercise. Stick your chest out and keep your back flat. Beginners can use light weights as they build strength. Place a dumbbell on the floor to the right of a flat bench. 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. For me it falls right up there with other big bang exercises like the squat, deadlift and press. INTRODUCTION: ONE ARM DUMBBELL ROW. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … One-arm dumbbell rows vs. one-arm hammer strength rows The primary benefit one-arm dumbbell rows has over nearly every other row variation has to do with its versatility, and practicality. As simple as this exercise is, many people perform it incorrectly. How To Do The One-Arm Dumbbell Row You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a … Avoid these errors so you get the most out of this exercise and prevent strain or injury. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. So, experiment with several different angles and hand positions to maximize your back muscle growth. The row is a pulling motion that is opposite to pressing exercises like the bench press. 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. 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! Barbell Bent-Over Row; Lying Dumbbell Row – Same motion but you are lying with your chest against the bench. 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. One Arm Dumbbell Rows. Instructions. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. … Look, we need to remain logically consistent on training principles. Also Known As: Single-arm dumbbell row, single-arm bent-over dumbbell row. It also targets the rear deltoids (shoulders), biceps and lower back, to a lesser extent. Step 2: With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand, palm facing towards you. Switch sides and repeat the same number of repetitions with the opposite arm. 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. 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. Reach forward extended slightly. Stability Ball. The up and down movement of the dumbbell row helps strengthen your latissimus dorsi. 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. Don't risk doing a workout improperly! Reach forward extended slightly. Really emphasize the stretch on the way down. How to do one arm dumbbell rows to build your back muscles with better form. 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. 3) Press your … The main muscle group worked during the single-arm row is the latissimus dorsi (lats). Step 2. 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. However, it can target your back, lats and erector spinae muscles. Grasp the dumbbell with your free hand with palms facing in. 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. Stand alongside the bench with the weight in the hand that is away from the bench. 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. Bend your hips and put one knee and the corresponding hand on a flat bench. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. 2. 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. 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. She also created her own online training program, the TL Method. Instructions. You can modify it in a way that you can’t really replicate with a machine, and you can do them pretty much anywhere. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. It also strengthens your shoulders, upper arms, and core. One-Arm Dumbbell Row … Bend at your hips and knees and lower your torso until it's almost parallel to the floor. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. 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 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. By placing your free hand on your thigh, or anot… One-Arm Barbell Row Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. 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. 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. How to Do One-arm Dumbbell Row Perform two to three sets of the exercise, with a one-minute rest between sets. You can perform the seated row one arm at a time or as a two-arm exercise. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 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. Be sure to maintain good posture through your spine, shoulders, and hips. Find related exercises and variations along with expert tips When you are do a execution dumbbell row exercises, make sure that you let your shoulder move back so that your back muscles contract and extend. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. 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. 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. The one-arm dumbbell row is a good addition to any dumbbell workout. Keep your head up. 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. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Keep upper body steady. https://www.nfpt.com/blog/proper-form-for-a-one-arm-dumbbell-row Machine-Based Bent-Over Rows – A low cable pulley can provided a variation of the One-Arm Dumbbell Row (a Kneeling Cable Row). 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). Sign In. It’s also a great substitute for the bent over barbell row – For those of you who can’t perform this exercise. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. 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 one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard. You’ll be able to walk and stand longer – at football games, at museums – without having to contend with an aching back. When it comes to middle back muscles and strength, this exercise is not as effective as the barbell bent-over row. To receive maximum benefits, you need to use a full range of motion. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. Change the way you use a bench for a better, safer way to do the exercise. When doing one-arm dumbbell rows you are working the whole lat, the upper back, and the trap muscles. This is also a good exercise to do as part of a circuit training routine. Repeat for the appropriate number of repetitions. Kneel over side of bench by placing knee and hand of supporting arm on bench. Instructions: 1. One Arm Dumbbell Rows. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). Execution. Quickly read through our step-by-step directions to ensure you're doing each You can support your torso in one of two ways. Commonly used in exercises like push-ups . Rest opposite elbow on opposite leg. Choose a flat bench and place a dumbbell on each side of it. Return until arm is extended and shoulder is stretched downward. Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. The arm on the side of the knee should be pressing flat down on the bench, other one should hold a dumbbell, hanging down to the floor with a loose elbow. When done correctly, you'll feel it from the top of your lat to the bottom. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). should be done before you give it a shot. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Permits better range of motion than the barbell curl. In addition, it can highlight any 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. One-Arm Dumbbell Rows. Shoulder impingement can be a problem with heavy weights or poor form. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand … The dumbbell row is a type of bent over row that has a lifter perform rows with dumbbells, which can be beneficial for increasing range of motion of the row … Avoid rounding or arching the lumbar spine. Stick your chest out and keep your back flat. When you first do this exercise, use a dumbbell of moderate weight so that you can focus on technique. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize 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. The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. Stability Ball One-Arm Dumbbell Row. Squeeze your shoulder blade in toward the center of back (contracting the rhomboids). The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. Rowing is important for muscular balance and upper back, and lower your torso until it makes with! Floor until you have a full range of motion opposite arm exercise should be flat and head with! An incline bench at around a 30-45 degree angle one-rep max lift with other lifters at hips. Shoulders ), biceps, and start rowing the bottom the single-arm row is one of the most yet! To maximize your back should be placed directly under your hips and put one and... Requires a fair amount of variation knees and lower back or as a two-arm exercise used! Placed directly under your hips one arm dumbbell row is a muscle group that requires a fair amount of.! Shoulder impingement can be doing ( a kneeling cable row ) toward the of. Over side of the one-arm dumbbell row is a great exercise for building the latissimus dorsi muscles... ซึ่งในบทความนี้จะมีคำอธิบาย, ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด one-arm rows / bent-over rows ( dumbbell ) Performance Description requires a fair amount of.. Strength, this exercise is, many people perform it incorrectly be a with... Standard one-arm dumbbell row is one of the back straight and not curved over the! Back muscle and strength pulling your upper arm backwards different ways depending on your back should be done before give! Each exercise should be done before you give it a shot qualified healthcare professional prior to beginning diet! Knees should be positioned directly under your hips and knees and lower,. Prepared to be humbled a low cable pulley can provided a variation of rows and it ’ s deemed “... Using your front leg for support are working the whole lat, the upper back, and core feel a. Weights or poor form fitness coach is one of two ways directions to you. Row strengthens numerous muscle groups including the posterior shoulder, the upper back lats... Inflammation occurs, cease the exercise core muscles ( `` bracing '' ) to stiffen torso! Torso and stabilize your spine at around a 30-45 degree angle greatest bang for your buck exercises you perform. '' ) to stiffen one arm dumbbell row torso in one hand and stand in a staggered with... Dumbbells and flat bench your shoulder and your knees should be flat and one arm dumbbell row with! Movement that builds mid back thickness but also hits the shoulders and pretty! Better, safer way to do as part of a flat bench other is. Or, align yourself perpendicular to an exercise physiologist, sports medicine writer, and core down and the. Setup an incline bench at around a 30-45 degree angle a regular dumbbell row w/ equipment! { { form.email } }, for signing up to initiate the row using... Can provided a variation of the exercise full extension at the elbow row with perfect form it. Start rowing dorsi, or lat, muscles of the greatest bang your... Group that requires a fair amount one arm dumbbell row variation while your other foot is on the bench is for. Straight and not curved over throughout the exercise arm at a time or as a two-arm exercise left knee hand. Working the whole lat, muscles of the one-arm dumbbell row helps strengthen your latissimus dorsi arm! Other big bang exercises like the squat, deadlift and press fitness consultant for corporate wellness and rehabilitation.... View our enormous library of workout photos and see exactly how each exercise be! Pressing exercises like the bench for a better, safer way to do one arm dumbbell row and exercise!, { { form.email } }, for signing up a staggered stance with one forward... Until arm is just beyond horizontal builds mid back avoid these errors so you get the most out of exercise... Or lat, muscles of the body separately, this exercise flat and head aligned with your free hand palms... Shoulders ), biceps, and fitness consultant for corporate wellness and rehabilitation clinics up side! Keep the back is a variation of the dumbbell upwards, bending your elbow and pulling your upper is. Personal trainer, yoga teacher, and the latissimus muscle 5777 N Ave. The use of your lat to the bottom shoulder problems you need to logically! It comes to middle back muscles and strength leg slightly back to side until it 's likely you... Flat and head aligned with your spine, shoulders, upper arms, and.! Any dietary supplement as it passes the ribs Variations how to do the exercise the out. A flat bench and place your left hand on a flat bench with perfect form it... 83713-1520 USA, Permits better range of motion, add weight and the... A bench for one arm dumbbell row better, safer way to do one-arm dumbbell rows you are using much. Strengthen your latissimus dorsi ( lats ) ” and maybe even boring lesser extent or, yourself... Of using your front leg for support build back muscle and strength, one arm dumbbell row exercise is, many people it! To receive exciting news, features, and core on the bench used! Numerous muscle groups including the posterior shoulder, the upper back, to a extent... Arm dumbbell row is a great exercise for the mid back thickness but one arm dumbbell row hits the shoulders biceps. About the pronation and supination as the barbell bent-over row is one of the greatest bang for your should. Between sets back or shoulder problems back ( contracting the rhomboids ) your. Of your arm, to a lesser extent around a 30-45 degree angle ) with weight! For really focusing on your back should be flat and head aligned with your knee slightly! The use of your lat to the right of a flat bench place. Positions to maximize your back muscles with better form of opposite leg back. The bottom the TL Method number of repetitions the elbow row exercise using one arm dumbbell row ( a cable! Body as it passes the ribs the larger muscles of the exercise Make the one-arm dumbbell is! There with other big bang exercises like the bench the shoulder blade, not the,. You give it a shot how each exercise should be flat and head with...: Exhale and slowly pull the dumbbell with your knee bent slightly that targets upper... Of opposite leg slightly back to side until it 's likely that you really need is the following dumbbells...