The one arm dumbbell row is a variation of the dumbbell row and an exercise used to build back muscle and strength.. 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. 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. 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. Beginners can use light weights as they build strength. Follow this progression to build more strength with this exercise: Avoid this exercise if you have back or shoulder problems. Shoulder impingement can be a problem with heavy weights or poor form. 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Avoid these errors so you get the most out of this exercise and prevent strain or injury. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. 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. All rights reserved. View our enormous library of workout photos and see exactly how each exercise 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. One-Arm Dumbbell Row … Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. 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. Quickly read through our step-by-step directions to ensure you're doing each “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. One-Arm Dumbbell Rows. Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. To receive maximum benefits, you need to use a full range of motion. Dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. 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. 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. Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. I just had to use the heaviest dumbbells in the gym and those were only 120's. The row is a pulling motion that is opposite to pressing exercises like the bench press. Performance Notes. Supported Dumbbell Row. 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. Find related exercises and variations along with expert tips The one-arm dumbbell row, when performed correctly, is one of the most versatile "bang for your buck" upper body exercises in your arsenal. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. 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. This exercise can be performed in different ways depending on your needs and skill level. Enter the 1-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). Avoid injury and keep your form in check Sign In. 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. Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand … INTRODUCTION: ONE ARM DUMBBELL ROW. Stand alongside the bench with the weight in the hand that is away from the bench. When doing one-arm dumbbell rows you are working the whole lat, the upper back, and the trap muscles. One-Arm Dumbbell Row คือท่าเล่นเวทสำหรับ กล้ามเนื้อหลัง ซึ่งในบทความนี้จะมีคำอธิบาย,ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด When you first do this exercise, use a dumbbell of moderate weight so that you can focus on technique. 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. Instructions. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the 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. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. Perform two to three sets of the exercise, with a one-minute rest between sets. Repeat for the appropriate number of repetitions. Execution. 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. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. This is "One Arm Dumbbell Row" by Afluencr on Vimeo, the home for high quality videos and the people who love them. Stability Ball One-Arm Dumbbell Row. 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. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine. 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 knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. After you master the basic movement through the full range of motion, add weight and decrease the number of repetitions. This is also a good exercise to do as part of a circuit training routine. One-Arm Rows / Bent-Over Rows (Dumbbell) Performance Description. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength and hypertrophy, and improve pulling performance. You can perform the seated row one arm at a time or as a two-arm exercise. Some lever … The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. 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. Avoid rounding or arching the lumbar spine. 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. Five different joint actions take place in this compound exercise. One Arm Dumbbell Rows. The standard one-arm dumbbell row can be performed in a multitude of ways. The bench is used for support during the rowing motion. Choose a flat bench and place a dumbbell on each side of it. 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. 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. 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. Lower the dumbbell toward the floor until you have a full extension at the elbow. The up and down movement of the dumbbell row helps strengthen your latissimus dorsi. Avoid jerking the weight or twisting the spine and shoulders. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. Thank you, {{form.email}}, for signing up. Variations: The row is often done as described here, with one hand and one leg on a bench, but the bench isn’t required. Switch sides and repeat the same number of repetitions with the opposite arm. When you perform a one-arm dumbbell row with perfect form, it becomes the perfect exercise to work your back. Don't risk doing a workout improperly! Maintain proper posture through your shoulders, hips, and lower back. You can find both of those items at any gym or, if you prefer, you can easily do this exercise at your home. 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 one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. Step 2. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. “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! 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