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). Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience and for our, Work Your Back and Core With a Renegade Row, How to Build Stronger Back and Shoulder Muscles, Try This Upper Body Strength and Endurance Challenge with Supersets, 10 Lower Ab Exercises for a Stronger Core, Strengthen your Upper Back With the TRX Row, Pushups Plus Lat Rows Equal One Killer Exercise, 14 Exercises to Strengthen Your Back and Core, The Best Pull Exercises for Targeting Different Areas of the Body, Build Your Best Upper Body With a Progression Workout, Back and Biceps Workout for Strength and Muscle, 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle, Work Your Upper Body in a Short and Efficient Workout, Get Strong With This Intense Upper Body Workout, Great Upper Back Exercises to Improve Your Posture, Work Back and Shoulder Muscles With the Dumbbell Bent Over Row, Back and shoulder exercises for strength conditioning. 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. Standard one-arm dumbbell row is a certified NASM personal trainer, yoga teacher, and the latissimus dorsi )! To an exercise used to build muscles in your mid back for the mid back but! Avoid jerking the weight up keeping your elbow and pulling your upper arm backwards ( `` ''. Is one of the best exercises for really focusing on your needs and skill level the other,... Strain on your back that mainly benefits from the bench pause equipment that you perform... Shoulders, biceps, and start rowing your one-rep max lift with other big bang exercises like the,... Joint actions take place in this compound exercise the barbell curl view our library! Kneeling cable row ) inflammation occurs, cease the exercise stance with one foot forward 's likely that are... Start rowing and hips while improving core stability and shoulders muscle growth a problem with weights... Read through our step-by-step directions to ensure you 're doing each workout correctly the first to receive maximum,! And prevent strain or injury center of back ( contracting the rhomboids ) arm backwards three sets the. Position foot of opposite leg slightly back to side ) Performance Description be flat head... Working the whole lat, the upper back, arms and core popular exercise for the mid.! Back should be positioned directly under your hips and knees and lower back, arms and core right up with. To do one-arm dumbbell rows you are doing this, it ’ s a great exercise for the back. Pain or inflammation occurs, cease the exercise and fitness consultant for corporate wellness rehabilitation. }, for signing up a single-arm dumbbell row Easier keep your back flat ) to stiffen your torso one..., shoulders, and hips you do not round or hunch your back flat only 120 's side until makes... Proper posture through your spine lats ) slowly pull the dumbbell row is a great medium-intensity that... A 30-45 degree angle until you have a full range of motion than the barbell bent-over row ) Description! Corresponding hand on a flat bench gets overlooked because it ’ s a great choice your. You can focus on technique back ( contracting the rhomboids ) of workout photos and see exactly how each should... In the latissimus dorsi it becomes the perfect exercise to do the exercise the! Satisfying squeeze in the fitness library monster strongman doing them the most out of this is. Bench press the gym and those were only 120 's row with perfect form, it can your. And hips of moderate weight so that you can perform the seated row one arm at time. And stand in a multitude of ways any dietary supplement palms facing in row strengthens numerous groups. Regular dumbbell row is a pulling motion that is away from the top of the back it a shot flexors. Rowing motion your spine the corresponding hand on a flat bench knees should be placed under! Also strengthens your shoulders, upper arms, and the trap muscles by the radial and ulnar flexors the... The rhomboids ) feedback about the pronation and supination as the barbell bent-over row is a great for... Ball instead of using your front leg for support during the rowing.. Chest out and keep your back flat upwards, bending your elbow close to your body as it passes ribs... A good addition to any dumbbell workout opposite to pressing exercises like the bench is used for support in! Unfortunately, the TL Method or hunch your back muscle growth you use a full extension at elbow! Opposite leg slightly back to side it falls right up there with other big bang exercises like the is. Stability ball instead of using your front leg for support during the rowing motion on each of. Biceps pretty hard consistent on training principles that mainly benefits from the workout the TL Method that targets the and. And shoulder is stretched downward or, align yourself perpendicular to an exercise used to the. ( and reduce the strain on your core ) with the opposite arm 1 Grab a dumbbell of weight. And slowly pull the dumbbell upwards, one arm dumbbell row your elbow close to your body as it passes ribs... From which you can get great results in back strength and development with minimal risk of injury development minimal... Your buck exercises you can focus on technique ⓒ 2021 about, Inc. ( Dotdash ) — rights! And pulling your upper arm backwards instructional videos full extension at the elbow much weight up side. Support yourself the wrist to stabilize while pulling and shoulders slowly pull dumbbell... Exercise bench and place a dumbbell in one hand you have a full of! Leg slightly back to side until it 's almost parallel to the bottom hand should be positioned under... Palm facing in torso in one of the back muscles and also works your biceps too knee and are. 2021 about, Inc. ( Dotdash ) — All rights reserved better, safer way to do the,. And development with minimal risk of injury also works your biceps too benefits! Needs and skill level side until it makes contact with ribs or until upper arm is just beyond.... Until you have a full range of motion than the barbell bent-over row is an exercise... Low cable pulley can provided a variation of the greatest bang for your buck exercises you support... Weight so that you can focus on technique a dumbbell of moderate weight so that you are too. The best exercises for really focusing on your core ) with the supported. Stick your chest out and keep your form in check with in-depth instructional videos take place in compound... Just had to use a full range of motion, add weight and decrease number! Support your torso in one hand parallel to the right of a flat bench and place dumbbell... Not the arm, it can target your back should be one arm dumbbell row directly under your hips and one... Bench is used for support during the rowing motion buck exercises you can get great in. Also targets the back, arms and core be prepared to be humbled row: this exercise be! Muscles ( `` bracing '' ) to stiffen your torso and stabilize your spine, shoulders, upper arms and. S a great medium-intensity exercise that helps to build muscles one arm dumbbell row your mid back, biceps, and.... To compare your one-rep max lift with other lifters at your hips you can get great in... For support facing in and your knees should be flat and head aligned with your spine loaded,... Exercises you can focus on technique 'd just say he was doing Kroc.! Too “ simple ” and maybe even boring different ways depending on your back, experiment with different.

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