The one-arm row can be performed using other surfaces and/or equipment. Our dumbbell row standards are based on 210,000 lifts by Strength Level users. To perform a bent-over dumbbell row exercise with your left arm, position your right knee and lower leg, and your right hand, on a bench.

A well-executed one arm dumbbell row builds a strong back. Grasp dumbbell from floor. One arm dumbbell bent-over-row : This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended.

In addition, since this is a bent-over move, the core musculature gets heavily engaged to provide support. Execution.

While the primary muscles targeted are in the upper and middle back, the bent over row also provides a good workout for other upper body muscle groups such as your deltoids, lats, biceps, triceps and pecs.

Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand. It all strengthens your shoulders, upper arms, and core.

For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

These benefits will help you perform many everyday activities with greater ease and less discomfort.

Hold the dumbbell with your palm facing the bench and your arm extended straight down. The bench is used for support during the rowing motion. One-Arm Dumbbell Row 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. The movement lets you draw your shoulder blades back in and downwards … We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises.

By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. Leave your left foot flat on the floor and bend forward at your hips so your torso is horizontal. Kneel over side of bench by placing knee and hand of supporting arm on bench.

Whoever said you can’t work on widening and thickening your back muscles at the same time has clearly never experienced the benefits of one-arm dumbbell rows!

Common Errors. Resistance Band one-arm row; Instead of a bench, a stability ball or chair can be used; Other movements that target this same or similar musculature include the bent-over-row, low-pulley seated row machine, or a general seated row machine. Position foot of opposite leg slightly back to side. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. The bench will offer some added support here too.

Rounding the back

The one arm barbell row also called the single arm bent over barbell row is an effective upper body exercise that engages your back muscles and improves their strength and flexibility. Strengthen Your Back Without Pain or Injury. Benefits. You will bend, lift, and carry more effortlessly.

Return until arm is extended and shoulder is stretched downward. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. The one-arm bent-over row is a multi-joint movement that targets the back, arms and core. Row Workout Level 1: One-Arm Dumbbell Row. Bent-over dumbbell rows: 8 reps each arm (or as many as you can do) Rest for a 2-minute break; Do another set; Repeat until you hit 3 sets