One-Arm Bent-Over Dumbbell Row overview
The One-Arm Bent-Over Dumbbell Row is a unilateral exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. This movement helps address muscle imbalances, enhances stability, and promotes scapular retraction. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Bent-Over Dumbbell Row in your strength training routine.
The One-Arm Bent-Over Dumbbell Row primarily targets the upper back muscles unilaterally, providing focused engagement.
One-Arm Bent-Over Dumbbell Row – how to perform
- Step 1: Stand with your feet hip-width apart, holding a dumbbell in one hand, palm facing your torso.
- Step 2: Hinge at the hips, keeping your back flat and chest up, until your torso is almost parallel to the ground.
- Step 3: Maintain a slight bend in your knee and ensure your back remains in a neutral position.
- Step 4: Let the dumbbell hang straight down, fully extending your arm toward the floor.
- Step 5: Pull the dumbbell toward your hip by retracting your shoulder blade, keeping your elbow close to your body.
- Step 6: Lower the dumbbell back to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your back flat and avoid rounding your shoulders.
- Engage your core to stabilize your torso throughout the movement.
- Control the descent of the dumbbell to maximize muscle engagement.
- Choose a weight that allows you to maintain proper form and complete the desired number of repetitions.
Variations
- Incline One-Arm Bent-Over Dumbbell Row: Perform the exercise while lying face down on an incline bench for a different angle of engagement.
- Renegade Rows: Incorporate a plank position for added core engagement.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.
- Alternating One-Arm Bent-Over Dumbbell Row: Alternate between left and right arms for continuous engagement.