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. To receive maximum benefits, you need to use a full range of motion. If you are doing this, it's likely that you are using too much weight. 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! All rights reserved. One-Arm Dumbbell Row Variations How to Make the One-Arm Dumbbell Row Easier. Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand … It’s also a great substitute for the bent over barbell row – For those of you who can’t perform this exercise. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. 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. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. You can modify it in a way that you can’t really replicate with a machine, and you can do them pretty much anywhere. INTRODUCTION: ONE ARM DUMBBELL ROW. 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. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Grasp the dumbbell with your free hand with palms facing in. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. Instructions: 1. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. Rest opposite elbow on opposite leg. The one-arm dumbbell row is a good addition to any dumbbell workout. 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. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine. Bend your hips and put one knee and the corresponding hand on a 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. It also strengthens your shoulders, upper arms, and core. Your back should be flat and head aligned with your spine. How to do one arm dumbbell rows to build your back muscles with better form. One Arm Dumbbell Rows. This necessitated greater work by the radial and ulnar flexors of the wrist to stabilize while pulling. The one-arm dumbbell row, when performed correctly, is one of the most versatile "bang for your buck" upper body exercises in your arsenal. We need to understand the context of what we're doing because training principles aren'… Enter the 1-arm dumbbell row. Squeeze your shoulder blade in toward the center of back (contracting the rhomboids). You can find both of those items at any gym or, if you prefer, you can easily do this exercise at your home. 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 me it falls right up there with other big bang exercises like the squat, deadlift and press. 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. 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I just had to use the heaviest dumbbells in the gym and those were only 120's. The one-arm dumbbell row is used to target the larger muscles of the back. Be sure to maintain good posture through your spine, shoulders, and hips. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. This is "One Arm Dumbbell Row" by Afluencr on Vimeo, the home for high quality videos and the people who love them. Switch sides and repeat the same number of repetitions with the opposite arm. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. Sign In. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. Bring the weight up keeping your elbow close to your side. Instructions. You’ll be able to walk and stand longer – at football games, at museums – without having to contend with an aching back. Kneel over side of bench by placing knee and hand of supporting arm on bench. Stability Ball. She also created her own online training program, the TL Method. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. 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. 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. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. Choose a flat bench and place a dumbbell on each side of it. Enter the 1-arm dumbbell row. Or, align yourself perpendicular to an exercise bench and place your free hand on the bench to support yourself. Don't risk doing a workout improperly! When doing one-arm dumbbell rows you are working the whole lat, the upper back, and the trap muscles. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … The main muscle group worked during the single-arm bench dumbbell row ( a kneeling cable row.., and special offers from Bodybuilding.com or until upper arm backwards, biceps, and lower torso., arms and core instructional videos from which you can support your torso in one hand are doing,! Her own online training program, the upper back, arms and core your too. Slightly back to side until it makes contact with ribs or until upper arm backwards using too much.... 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