Alternating Single-Arm Bent-Over Row
The Alternating Single-Arm Bent-Over Row is a compound exercise that mainly works the back, with help from the biceps, shoulders and traps. You'll need: dumbbells.
Required Equipment
Alternating Single-Arm Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Biceps (biceps brachii); Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Alternating Single-Arm Bent-Over Row
Setup
Stand with your feet shoulder-width apart, knees slightly bent.
Hold a dumbbell in one hand, allowing it to hang down toward the floor.
Hinge forward at your hips, keeping your back flat and your core tight until your torso is nearly parallel to the ground.
Movement
Initiate the movement by pulling the dumbbell toward your hip while squeezing your shoulder blade back and down.
Keep your elbow close to your body throughout the motion.
Pause briefly at the top of the movement, focusing on the contraction in your back.
Lower the dumbbell slowly and under control back to the starting position.
Complete the desired number of repetitions, then switch to the other arm.
Alternating Single-Arm Bent-Over Row FAQs
What muscles does the Alternating Single-Arm Bent-Over Row work?
The Alternating Single-Arm Bent-Over Row mainly works the back, with help from the biceps, shoulders and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Alternating Single-Arm Bent-Over Row?
Dumbbells.
Is the Alternating Single-Arm Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Single-Arm Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
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