Single Arm Dumbbell Row

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Exercise Details:

  1. Force: Pull
  2. Synergists: Pectoralis Major, Teres Major, Posterior Deltoid, Infraspinatus, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis.
  3. Target muscles: The back in general
  4. Mechanics: Compound

How To Do Single Arm Dumbbell Row?

  1. Holding a dumbbell in your left hand.
  2. Kneel on a bench with your right knee and support your body with your right arm.
  3. The dumbbell should be hanging straight down, with your left arm almost fully extended.

Execution:

  1. Exhale as you pull the dumbbell up to the side of your waist.
  2. Hold for a count of three.
  3. Inhale as you lower the dumbbell to the starting position.
  4. Repeat with your right arm.
  5. Repeat for the desired number of reps.

Some Tips:

  1. Pull with your elbow.
  2. Not with your biceps.
  3. Many people think that the biceps act as a synergist in rowing exercises such as the bent-over dumbbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.
  4. Do not rotate your torso as you pull the dumbbell upward.
  5. The bent-over dumbbell row is great for developing unilateral upper-body strength.
  6. Do not be afraid to go heavy.
  7. As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side.
  8. This will allow your weak side to catch up.
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