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. How to Do One-arm Dumbbell Row EXHALE: Lower dumbbell back down until arm is straight, but elbow does not … The bench is used for support during the rowing motion. 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. 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. The bench is used for support during the rowing motion. One-arm dumbbell rows vs. one-arm hammer strength rows The primary benefit one-arm dumbbell rows has over nearly every other row variation has to do with its versatility, and practicality. The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. 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. “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! If you are doing this, it's likely that you are using too much weight. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. When it comes to middle back muscles and strength, this exercise is not as effective as the barbell bent-over row. When done correctly, you'll feel it from the top of your lat to the bottom. One-Arm Dumbbell Row … Rowing is important for muscular balance and upper back posture. 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. Grasp the dumbbell with your free hand with palms facing in. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Avoid these errors so you get the most out of this exercise and prevent strain or injury. One-Arm Dumbbell Rows. 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! Be the first to receive exciting news, features, and special offers from Bodybuilding.com! As simple as this exercise is, many people perform it incorrectly. Really emphasize the stretch on the way down. with in-depth instructional videos. Enter the 1-arm dumbbell row. You'd just say he was doing Kroc rows. The standard one-arm dumbbell row can be performed in a multitude of ways. Squeeze your shoulder blade in toward the center of back (contracting the rhomboids). 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If this isn’t doing, you’re doing an inefficient exercise by letting the biceps muscles bear most of the load of lifting. Step 1 Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. When you are do a execution dumbbell row exercises, make sure that you let your shoulder move back so that your back muscles contract and extend. If pain or inflammation occurs, cease the exercise. 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. INTRODUCTION: ONE ARM DUMBBELL ROW. You can perform the seated row one arm at a time or as a two-arm exercise. She also created her own online training program, the TL Method. One-Arm Dumbbell Rows Starting Position Grasp a dumbbell with palm facing in. 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. Place a dumbbell on the floor to the right of a flat bench. Kneel over side of bench by placing knee and hand of supporting arm on bench. Change the way you use a bench for a better, safer way to do the exercise. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. It also gives greater feedback about the pronation and supination as the movement of the bar is very visible.

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