Setup
Perform the Single Arm Dumbbell Row with the Dumbbell of appropriate weight and Flat bench
Starting Position
Position your right knee and right hand on the bench, keeping your back straight and parallel to the ground.
Execution
Master the proper technique for the Single Arm Dumbbell Row to optimize your results. Follow these steps:
- Place a flat bench parallel to a dumbbell rack.
- Position your right knee and right hand on the bench, keeping your back straight and parallel to the ground.
- Grasp a dumbbell with your left hand, palm facing your body, and let it hang at arm's length.
- Keep your core engaged and your back straight as you pull the dumbbell upward, leading with your elbow.
- Squeeze your shoulder blades together at the top of the movement, focusing on engaging your back muscles.
- Slowly lower the dumbbell back to the starting position in a controlled manner, maintaining tension in your muscles.
- Repeat the exercise for the recommended number of repetitions, then switch sides and repeat with your right arm.
The Single Arm Dumbbell Row primarily targets the following muscle groups:
- Latissimus dorsi (Lats)
- Rhomboids
- Rear deltoids
- Core muscles (Abdominals and Obliques)
Tips on doing this exercise
Maximize the effectiveness of your Single Arm Dumbbell Row with these tips:
- Keep your core stable and avoid rotating or twisting your torso during the movement.
- Focus on pulling with your back muscles, emphasizing the contraction and squeeze at the top of the movement.
- Use a controlled tempo, avoiding jerking or swinging motions.
Common Mistakes
Ensure safe and effective execution of the Single Arm Dumbbell Row by avoiding these common mistakes:
- Using excessive weight that compromises your form and leads to compensations or swinging motions.
- Relying too much on your biceps or forearm muscles to perform the movement. Instead, engage your back muscles to initiate the pull.
- Allowing your back to round or your shoulders to roll forward during the exercise. Maintain an upright and stable position.
Recommended Ranges
- Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
- Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.
