Performance Notes. Sign In. However, it can target your back, lats and erector spinae muscles. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! You can support your torso in one of two ways. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. workout correctly the first time, every time. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Step 2. Find related exercises and variations along with expert tips Reach forward extended slightly. Reach forward extended slightly. Step 1 Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. By placing your free hand on your thigh, or anot… 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. If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. 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. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … 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. The main muscle group worked during the single-arm row is the latissimus dorsi (lats). … “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. 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The One Arm Row is one of the best exercises for really focusing on your back muscles and also works your biceps too. Focus on maintaining good form by keeping your back straight and contracting … Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand … Grasp the dumbbell with your free hand with palms facing in. 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. EXHALE: Lower dumbbell back down until arm is straight, but elbow does not … All you’ll need to do this exercise are 2 dumbbells (of a weight of your choosing) and a flat exercise bench. If pain or inflammation occurs, cease the exercise. For an unorthodox option, you can also try one-arm rowing with a barbell, which introduces a lot of extra balance challenges and unique lines of pull into the equation. Instructions. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. This is also a good exercise to do as part of a circuit training routine. 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 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. 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. 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. The back is a muscle group that requires a fair amount of variation. Keep your elbow close to your body as it passes the ribs. However, it can target your back, lats and erector spinae muscles. Keep upper body steady. INTRODUCTION: ONE ARM DUMBBELL ROW. When done correctly, you'll feel it from the top of your lat to the bottom. One-Arm Barbell Row Simply stand beside the loaded barbell, reach down and grasp the bar, and start rowing. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Instructions: 1. Keep your head up. should be done before you give it a shot. 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. Rest opposite elbow on opposite leg. To receive maximum benefits, you need to use a full range of motion. This is "One Arm Dumbbell Row" by Afluencr on Vimeo, the home for high quality videos and the people who love them. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Avoid rounding or arching the lumbar spine. 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. One Arm Row, Step By Step. You must keep the back straight and not curved over throughout the exercise. This necessitated greater work by the radial and ulnar flexors of the wrist to stabilize while pulling. Variations: The row is often done as described here, with one hand and one leg on a bench, but the bench isn’t required. The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard. Advanced Technique: Because it’s easy to change weights, the dumbbell row lends itself to drop sets, repping to failure and then dropping down to the next dumbbell, continuing until you can no longer rep with good form. 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). Rowing is important for muscular balance and upper back posture. This exercise can be performed in different ways depending on your needs and skill level. 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. Avoid these errors so you get the most out of this exercise and prevent strain or injury. The one-arm dumbbell row is a good addition to any dumbbell workout. Upward Movement: Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. It also strengthens your shoulders, upper arms, and core. For me it falls right up there with other big bang exercises like the squat, deadlift and press. Change the way you use a bench for a better, safer way to do the exercise. As simple as this exercise is, many people perform it incorrectly. The bench is used for support during the rowing motion. One Arm Dumbbell Rows. 2. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Permits better range of motion than the barbell curl. Be sure to maintain good posture through your spine, shoulders, and hips. Return until arm is extended and shoulder is stretched downward. It also targets the rear deltoids (shoulders), biceps and lower back, to a lesser extent. 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. 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