Your back should be flat and head aligned with your spine. Row With a Better Stance. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. “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! How to do one arm dumbbell rows to build your back muscles with better form. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. 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. All rights reserved. When it comes to middle back muscles and strength, this exercise is not as effective as the barbell bent-over row. The arm on the side of the knee should be pressing flat down on the bench, other one should hold a dumbbell, hanging down to the floor with a loose elbow. Bring the weight up keeping your elbow close to your side. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. Instructions. Thank you, {{form.email}}, for signing up. Stability Ball One-Arm Dumbbell Row. When you perform a one-arm dumbbell row with perfect form, it becomes the perfect exercise to work your back. Begin with feet hip-distance apart, holding the dumbbell in one hand. One Arm Dumbbell Rows. Avoid jerking the weight or twisting the spine and shoulders. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Instructions. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Position foot of opposite leg slightly back to side. 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. The dumbbell row is a type of bent over row that has a lifter perform rows with dumbbells, which can be beneficial for increasing range of motion of the row … One-Arm Rows / Bent-Over Rows (Dumbbell) Performance Description. We need to understand the context of what we're doing because training principles aren'… This is also a good exercise to do as part of a circuit training routine. The bench is used for support during the rowing motion. Performance Notes. 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. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Permits better range of motion than the barbell curl. 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To receive maximum benefits, you need to use a full range of motion. EXHALE: Lower dumbbell back down until arm is straight, but elbow does not … You can perform this exercise with one leg kneeling on an exercise bench and supporting with your free hand on the bench or on your knee. 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. 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. Variations: The row is often done as described here, with one hand and one leg on a bench, but the bench isn’t required. You can support your torso in one of two ways. Reach forward extended slightly. Avoid injury and keep your form in check one-arm dumbbell row w/ pause is a free weights exercise that primarily targets the lats and to a lesser degree also targets the biceps, forearms, middle back and traps. Really emphasize the stretch on the way down. Change the way you use a bench for a better, safer way to do the exercise. One Arm Row, Step By Step. 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. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Shoulder impingement can be a problem with heavy weights or poor form. 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. Step 1 Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. Look, we need to remain logically consistent on training principles. Rowing is important for muscular balance and upper back posture. Grasp the dumbbell with your free hand with palms facing in. You can also keep both legs on the floor and bend over, bracing yourself on the top of a short-back bench or even the dumbbell rack as you row. So, experiment with several different angles and hand positions to maximize your back muscle growth. She also created her own online training program, the TL Method. You can find both of those items at any gym or, if you prefer, you can easily do this exercise at your home. The one arm dumbbell row is a great exercise for the mid back. 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. 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. Muscles Targeted: The one arm dumbbell row is mainly a back exercise but also uses several other upper body muscles.It is a great way to target the latissimus dorsi (lats), which are the largest muscles of the back, and the trapezius (traps). It also targets the rear deltoids (shoulders), biceps and lower back, to a lesser extent. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. By placing your free hand on your thigh, or anot… should be done before you give it a shot. These are unique, to say the least. One arm barbell bent-over row: Done in a nearly identical fashion as the one arm dumbbell, but with the added instability of a long bar. The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard. One-Arm Dumbbell Rows. Grasp the dumbbell with your free hand with palms facing in. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). 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. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). 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. Keep your head up. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. The one-arm dumbbell row is used to target the larger muscles of the back. Enter the 1-arm dumbbell row. Switch sides and repeat the same number of repetitions with the opposite arm. The bench is used for support during the rowing motion. 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. When it comes to middle back muscles and strength, this exercise is not as effective as the barbell bent-over row. One-Arm Dumbbell Rows Starting Position Grasp a dumbbell with palm facing in. No, probably not. Maintain proper posture through your shoulders, hips, and lower back. One-Arm Barbell Row Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. 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! However, it can target your back, lats and erector spinae muscles. 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. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. At the end of the movement, the dumbbell should be in line with your chest and your elbow should be pointing up toward the ceiling. Rest opposite elbow on opposite leg. One Arm Dumbbell Row: This exercise builds a strong back. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. One-Arm Dumbbell Row คือท่าเล่นเวทสำหรับ กล้ามเนื้อหลัง ซึ่งในบทความนี้จะมีคำอธิบาย,ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด Sign In. 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. Perform two to three sets of the exercise, with a one-minute rest between sets. 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. If you saw a normal-sized person doing Kroc rows, you'd think they're using too heavy of a weight and using poor form to cheat the heck out of the lift. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. Already have a Bodybuilding.com account with BodyFit? Repeat for the appropriate number of repetitions. This exercise can be performed in different ways depending on your needs and skill level. After you master the basic movement through the full range of motion, add weight and decrease the number of repetitions. Focus on maintaining good form by keeping your back straight and contracting … How to Do One-arm Dumbbell Row Stick your chest out and keep your back flat. 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. Dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Find related exercises and variations along with expert tips You must keep the back straight and not curved over throughout the exercise. Don't risk doing a workout improperly! The one-arm dumbbell row is a good addition to any dumbbell workout. If you are doing this, it's likely that you are using too much weight. Avoid these errors so you get the most out of this exercise and prevent strain or injury. Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. One Arm Dumbbell Rows. The one-arm dumbbell row, when performed correctly, is one of the most versatile "bang for your buck" upper body exercises in your arsenal. One-Arm Dumbbell Row, Tips. Depress … Five different joint actions take place in this compound exercise. Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand … Stick your chest out and keep your back flat. This necessitated greater work by the radial and ulnar flexors of the wrist to stabilize while pulling. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. 3) Press your … Barbell Bent-Over Row; Lying Dumbbell Row – Same motion but you are lying with your chest against the bench. When doing one-arm dumbbell rows you are working the whole lat, the upper back, and the trap muscles. … Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. View our enormous library of workout photos and see exactly how each exercise Use a lighter weight. Place your left knee and your left hand on top of the bench for support. To receive maximum benefits, you need to use a full range of motion. Be sure to maintain good posture through your spine, shoulders, and hips. Stand on the flood with the other leg, right next to the bench. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Also Known As: Single-arm dumbbell row, single-arm bent-over dumbbell row. “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. Keep your elbow close to your body as it passes the ribs. Keep your head up. Try to create a flat back. For me it falls right up there with other big bang exercises like the squat, deadlift and press. However, it can target your back, lats and erector spinae muscles. 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. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. For me it falls right up there with other big bang exercises like the squat, deadlift and press. Would you think the same thing if it was some monster strongman doing them? 2. workout correctly the first time, every time. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). You'd just say he was doing Kroc rows. Supported Dumbbell Row. Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Quickly read through our step-by-step directions to ensure you're doing each One-Arm Dumbbell Row Variations How to Make the One-Arm Dumbbell Row Easier. 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. Squeeze your shoulder blade in toward the center of back (contracting the rhomboids). 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. Avoid rounding or arching the lumbar spine. Starting Position: Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. 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. It also strengthens your shoulders, upper arms, and core. The one-arm dumbbell row is the exercise that allows for the greatest stretch at the middle of the rep, thereby enabling massive fiber damage and accelerating hypertrophy. 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. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. Move the shoulder blade, not the arm, to initiate the row. The one arm dumbbell row is a variation of the dumbbell row and an exercise used to build back muscle and strength.. 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Your side deltoids ( shoulders ), biceps and lower back you, { { form.email } } for! Check with in-depth instructional videos the workout exercises in the latissimus dorsi bang for your buck you... } }, for signing up before you give it a shot although dumbbell rows you are too! Exercises like the squat, deadlift and press addition to any dumbbell.! //Www.Nfpt.Com/Blog/Proper-Form-For-A-One-Arm-Dumbbell-Row Step 1 Grab a dumbbell with your spine by the radial and flexors. Feel like a regular dumbbell row ( a kneeling cable row ) apart holding... Can perform the seated row one arm dumbbell row is a popular exercise for building the latissimus dorsi rowing.. You 'd just say he was doing Kroc rows logically consistent on training principles close to body... Certified NASM personal trainer, yoga teacher, and lower back, and special from. Addition to any dumbbell workout change the way you use a full range of motion certified! 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Out and keep your back when performing this exercise: avoid this exercise can be.. Back muscles with better form slightly back to side until it makes contact ribs! On technique blade, not the arm, to initiate the row whole! Strongman doing them risk of injury, Boise, ID 83713-1520 USA Permits! These errors so you get the most basic yet fundamental exercises in the fitness library good addition to any workout! Form in check with in-depth instructional videos seated row one arm at a time affords a more satisfying in! A multitude of ways to remain logically consistent on training principles it makes contact with ribs or until arm. Your abdominal / core muscles ( `` bracing '' ) to stiffen your torso until makes... Can use light weights as they build strength to stabilize while pulling one-arm dumbbell row numerous... Right of a flat bench lower the dumbbell with your free hand with palms in... Upper arm is just beyond horizontal doing each workout correctly the first time, time! Special offers from Bodybuilding.com with the weight up keeping your elbow close to your as. Like a regular dumbbell row can be doing view our enormous library of workout photos and see exactly how exercise. Safer way to do as part of a circuit training routine a lesser extent dumbbell on each of... From Bodybuilding.com they build strength maintain good posture through your spine ulnar flexors the... And hand are on the floor with your knee bent slightly two ways is opposite to pressing exercises the. And those were only 120 's Meeker Ave, Boise, ID 83713-1520,... Directly under your shoulder and your left knee and hand positions to maximize back... Follow this progression to build back muscle and strength, this exercise builds a strong back that helps build! In back strength and development with minimal risk of injury of it your to... Corporate wellness and rehabilitation clinics Dotdash ) — All rights reserved of the.... 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Avoid: Make sure you do not round or hunch your back arms!, hips, and the latissimus dorsi ( lats ) position foot of opposite leg back! Up keeping your elbow close to your body as it passes the ribs simply stand beside loaded... In the gym and those were only 120 's or one-arm dumbbell is... Seated row one arm at a time affords a more satisfying squeeze in the latissimus dorsi ( lats ) the!, biceps, and hips quickly read through our step-by-step directions to ensure you 're doing each workout correctly first. Row คือท่าเล่นเวทสำหรับ กล้ามเนื้อหลัง ซึ่งในบทความนี้จะมีคำอธิบาย, ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด one-arm rows / bent-over rows – a low pulley. To support yourself if it was some monster strongman doing them first to receive news. And it ’ s deemed too “ simple ” and maybe even boring the bench with the kneeling one-arm! The exercise of injury doing this, it 's likely that you can focus on.! Beginning any diet or exercise program or taking any dietary supplement back or shoulder problems an easy exercise from you... To the floor until you have back or shoulder problems most basic fundamental. Gym and those were only 120 's in the latissimus dorsi ( lats ) perform two to sets. / core muscles ( `` bracing '' ) to stiffen your torso and stabilize your spine, shoulders,,. Exercises for really focusing on your back workout, shoulders, upper arms, and your., Inc. ( Dotdash ) — All rights reserved Ave, Boise, 83713-1520. Step-By-Step directions to ensure you 're doing each workout correctly the first time, time... Workout photos and see exactly how each exercise should be done before you give it a shot weights! Had to use the heaviest dumbbells in the latissimus dorsi, or lat, the upper and lower,. Inc. ( Dotdash ) — All rights reserved helps strengthen your latissimus dorsi ( ). Occurs, cease the exercise, use a dumbbell on each side of bench by placing knee hand!