Dumbbell Single-Arm Bent-Over Row
Build back strength with the Dumbbell Single-Arm Bent-Over Row! Perfect your form and target key muscles.
The Dumbbell Single-Arm Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Dumbbell Single-Arm Bent-Over Row Variations and Alternatives
How to do the Dumbbell Single-Arm Bent-Over Row
Select the appropriate weight: Begin by selecting an appropriate weight for your dumbbell. Stand with your feet at shoulder-width apart, holding the dumbbell in one hand.
Position your body: Bend at your hips and knees and lean your torso forward, maintaining a neutral spine. You should have a slight bend in your knees and your back should be almost parallel to the floor.
Lower the dumbbell: Let your arm holding the dumbbell extend towards the floor. Your free hand can rest on your knee or hip for stability, or be extended for balance.
Perform the row: Pull the dumbbell upwards towards your hip, keeping your elbow close to your body and squeezing your back muscles at the top of the movement. The images indicate the targeted muscles during this phase.
Return to the starting position: Lower the dumbbell back down to the starting position in a controlled motion.
Switch arms: Complete the desired number of repetitions before switching arms and repeating the exercise.
Maintain proper form: Remember to maintain a strong, flat back throughout the lift to prevent injury. Your head should be in line with your spine, and you should focus on keeping the working shoulder blade drawn towards the spine as you perform each row.
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Dumbbell Single-Arm Bent-Over Row FAQs
What muscles does the Dumbbell Single-Arm Bent-Over Row work?
The Dumbbell Single-Arm Bent-Over Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Single-Arm Bent-Over Row?
Dumbbells.
Is the Dumbbell 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 Dumbbell Single-Arm Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Dumbbell Wide Bent-Over Row, Dumbbell Bent-Over Twisting Row and Dumbbell Lying Neutral-Grip Rack Row.
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