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One-Arm Dumbbell Row Exercise Guide

One-Arm Dumbbell Row


One arm dumbbell row execution kneel with one knee on a flat bench, supporting your torso with the hand on the same side. Grasp a dumbbell in the other hand with a neutral grip. Keep your other leg straight or slightly bent with your foot on the floor. This leg should be diagonal to your body and slightly behind it (this will depend on how tall you are and the height of the bench), keeping your torso horizontal and in line. Starting from the lowest point, your latissimus dorsi will allow you to stretch and pull the dumbbell up to your waist (as if you were sawing a log). Keep your elbow close to your torso and your forearm perpendicular to the floor. Inhale just before you bring the dumbbell up, hold your breath at the top of the movement and exhale as you lower the weight. Comments Kneel with one knee on a flat bench, supporting your torso with the hand on the same side. Grasp a dumbbell in the other hand with a neutral grip. Keep your other leg straight or slightly bent with your foot on the floor. This leg should be diagonal to your body and slightly behind it (this will depend on how tall you are and the height of the bench), keeping your torso horizontal and in line. Keep your elbow close to your torso and your forearm perpendicular to the floor. Inhale just before you bring the dumbbell up, hold your breath at the top of the movement and exhale as you lower the weight. The main difficulty is ensuring that you actually work the lats. Keep the movement vertical so that the load will always be working against gravity (the key to training with free weights) and to focus the work in the lats. It is a mistake to move the dumbbell at an angle from below the head to the waist. Common mistakes: lifting the weight toward the shoulder; lowering it forward rather than vertically; rotating the torso as you bring the weight up; not using enough weight; curving the torso because the supporting foot is in too vertical a position (for example, if the bench is low) and not positioning the torso horizontally.
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