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So without getting into the query less directly jump on Single Arm Dumbbell Row
- Force: Pull
- Synergists: Pectoralis Major, Teres Major, Posterior Deltoid, Infraspinatus, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis.
- Target muscles: The back in general
- Mechanics: Compound
How To Do Single Arm Dumbbell Row?
- Holding a dumbbell in your left hand.
- Kneel on a bench with your right knee and support your body with your right arm.
- The dumbbell should be hanging straight down, with your left arm almost fully extended.
- Exhale as you pull the dumbbell up to the side of your waist.
- Hold for a count of three.
- Inhale as you lower the dumbbell to the starting position.
- Repeat with your right arm.
- Repeat for the desired number of reps.
- Pull with your elbow.
- Not with your biceps.
- 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.
- Do not rotate your torso as you pull the dumbbell upward.
- The bent-over dumbbell row is great for developing unilateral upper-body strength.
- Do not be afraid to go heavy.
- 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.
- This will allow your weak side to catch up.