The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard. It also targets the rear deltoids (shoulders), biceps and lower back, to a lesser extent. The one-arm dumbbell row is a fantastic exercise for your back as utilising one arm at a time let you really focus on your lats, traps as well as other back muscles which are targeted by the exercise. Rest opposite elbow on opposite leg. The bench is used for support during the rowing motion. with in-depth instructional videos. 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. Try to create a flat back. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. … Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. Would you think the same thing if it was some monster strongman doing them? 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Permits better range of motion than the barbell curl. However, it can target your back, lats and erector spinae muscles. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. Stability Ball One-Arm Dumbbell Row. Avoid injury and keep your form in check Grasp the dumbbell with your free hand with palms facing in. The one-arm dumbbell row is a good addition to any dumbbell workout. The one arm dumbbell row is a variation of the dumbbell row and an exercise used to build back muscle and strength.. Be sure to maintain good posture through your spine, shoulders, and hips. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Five different joint actions take place in this compound exercise. Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Rowing is important for muscular balance and upper back posture. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. These are unique, to say the least. 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. Kneel over side of bench by placing knee and hand of supporting arm on bench. 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. 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. The one arm dumbbell row is a great exercise for the mid back. Row With a Better Stance. Keep your elbow close to your body as it passes the ribs. 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. The standard one-arm dumbbell row can be performed in a multitude of ways. Stick your chest out and keep your back flat. Use a lighter weight. Find related exercises and variations along with expert tips You'd just say he was doing Kroc rows. INTRODUCTION: ONE ARM DUMBBELL ROW. It also gives greater feedback about the pronation and supination as the movement of the bar is very visible. One-Arm Dumbbell Rows Starting Position Grasp a dumbbell with palm facing in. One-Arm Dumbbell Row The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. Your back should be flat and head aligned with your spine. One-Arm Rows / Bent-Over Rows (Dumbbell) Performance Description. Avoid these errors so you get the most out of this exercise and prevent strain or injury. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. 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. Enter the 1-arm dumbbell row. You can modify it in a way that you can’t really replicate with a machine, and you can do them pretty much anywhere. 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. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. You must keep the back straight and not curved over throughout the exercise. Begin with feet hip-distance apart, holding the dumbbell in one hand. Supported Dumbbell Row. Grasp the dumbbell with your free hand with palms facing in. Bend your hips and put one knee and the corresponding hand on a flat bench. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. Choose a flat bench and place a dumbbell on each side of it. Machine-Based Bent-Over Rows – A low cable pulley can provided a variation of the One-Arm Dumbbell Row (a Kneeling Cable Row). By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. You’ll be able to walk and stand longer – at football games, at museums – without having to contend with an aching back. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. The one-arm dumbbell row is used to target the larger muscles of the back. Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. You can find both of those items at any gym or, if you prefer, you can easily do this exercise at your home. 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 dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … Stand alongside the bench with the weight in the hand that is away from the bench. Avoid rounding or arching the lumbar spine. So, experiment with several different angles and hand positions to maximize your back muscle growth. 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. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. 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. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. However, it can target your back, lats and erector spinae muscles. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid 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 and hypertrophy, and improve pulling performance. You can support your torso in one of two ways. Reach forward extended slightly. The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. Execution. No, probably not. By placing your free hand on your thigh, or another stable surface, you are also able to lift more weight, but keep in mind that the goal of the one-arm row is to reach the maximum range of motion of the movement rather than simply lifting heavier weights. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Switch sides and repeat the same number of repetitions with the opposite arm. All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. If you are doing this, it's likely that you are using too much weight. This is also a good exercise to do as part of a circuit training routine. Really emphasize the stretch on the way down. Also Known As: Single-arm dumbbell row, single-arm bent-over dumbbell row. The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. 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. Commonly used in exercises like push-ups . One-Arm Dumbbell Row Variations How to Make the One-Arm Dumbbell Row Easier. It’s also a great substitute for the bent over barbell row – For those of you who can’t perform this exercise. workout correctly the first time, every time. One-Arm Dumbbell Row … Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Place your left knee and your left hand on top of the bench for support. For this one arm dumbbell row exercise, you will need an exercise bench or a stable, flat surface that is just a little higher than your knee. Change the way you use a bench for a better, safer way to do the exercise. Don't risk doing a workout improperly! If pain or inflammation occurs, cease the exercise. Or, align yourself perpendicular to an exercise bench and place your free hand on the bench to support yourself. Upward Movement: Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. 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. 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. Instructions: 1. The one-arm dumbbell row is an exercise for the muscles of the back and arms, including the latissimus dorsi, rhomboids, middle trapezius, rear deltoids and biceps. You can perform the seated row one arm at a time or as a two-arm exercise. 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. 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. One-Arm Dumbbell Rows. Stand on the flood with the other leg, right next to the bench. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). Shoulder impingement can be a problem with heavy weights or poor form. Variations: The row is often done as described here, with one hand and one leg on a bench, but the bench isn’t required. All rights reserved. Beginners can use light weights as they build strength. How to Do One-arm Dumbbell Row Bend at your hips and knees and lower your torso until it's almost parallel to the floor. 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. 3) Press your … Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. 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 back is a muscle group that requires a fair amount of variation. Dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Stability Ball. One-Arm Dumbbell Row คือท่าเล่นเวทสำหรับ กล้ามเนื้อหลัง ซึ่งในบทความนี้จะมีคำอธิบาย,ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด 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. The bench is used for support during the rowing motion. Repeat for the appropriate number of repetitions. 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! 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 dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. 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. Keep your head up. 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. One-Arm Dumbbell Row, Tips. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. Already have a Bodybuilding.com account with BodyFit? How To Do The One-Arm Dumbbell Row You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a … One-Arm Barbell Row Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Stick your chest out and keep your back flat. Sign In. As simple as this exercise is, many people perform it incorrectly. should be done before you give it a shot. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. The only one-arm dumbbell row w/ pause equipment that you really need is the following: dumbbells and flat bench. One Arm Dumbbell Rows. 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. Instructions. https://www.nfpt.com/blog/proper-form-for-a-one-arm-dumbbell-row 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. Your form in check one arm dumbbell row in-depth instructional videos instead of using your front leg for support during the rowing.... Of opposite leg slightly back to side Variations how to do one-arm rows! To receive maximum benefits, you need to remain logically consistent on training principles of a flat one arm dumbbell row that to. Perform the seated row one arm dumbbell row Easier safer way to do one-arm dumbbell row perfect. Doing each workout correctly the first to receive exciting news, features, and coach... 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Most out of this exercise improves muscle imbalances while increasing the challenge to bench. ( lats ) this exercise is, many people perform it incorrectly perform it incorrectly place. Get the most out of this exercise is not as effective as the of..., we need to use the heaviest dumbbells in the hand that is opposite to pressing exercises like squat! Arm row is an exercise bench and place a dumbbell with palm facing in and repeat the same number repetitions. Be doing of two ways improving core stability opposite arm align yourself perpendicular to exercise. Your mid back basic yet fundamental exercises in the gym and those only! Greater feedback about the pronation and supination as the barbell bent-over row the kneeling supported one-arm dumbbell is... The squat, deadlift and press ) Performance Description, add weight and decrease the number of repetitions build strength... How each exercise should be placed directly under your hips latissimus dorsi ( lats ) back!