Single Arm Dumbbell Row
Primary Muscle Group: Latissimus Dorsi
Secondary Muscle Group: Trapezius, Rhomboids, Teres major and minor, Deltoids, Infraspinatus, Biceps, brachialis, Brachioradialis
Equipment Needed: Dumbbell, Weight Bench
The Benefits of Single Arm Dumbbell Row
The single arm dumbbell row is a variation of a row and an exercise used to build back muscle and strength. It is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.
The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth.
Rows are a foundational movement pattern and are very important to train for balanced muscle growth and strength. So, experiment until you find a rowing variation that you enjoy and work on it.
The one arm dumbbell row can be performed during your back workouts, upper body workouts, pull workouts, and full body workouts.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Single Arm Dumbbell Row
Do not curve your spine or raise or lower your head during the single arm dumbbell row because this could compromise your posture and form during the exercise. Keep your form strict to avoid any lower back or neck injuries.
How To Do Single Arm Dumbbell Row
1. Assume a standing position while holding a dumbbell in one hand with a neutral grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.
3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
4. Repeat for the desired number of repetitions on both sides.
For Perfect Technique
Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
Fight the urge to use your opposing arm to brace against your leg or any other implement.
Keep some tone through your abdominals as you pull the dumbbell into your body to ensure you don’t arch excessively through your spine.
Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
Don’t allow the head to jut forward as you pull.
Variations
Once you have mastered the Single Arm Dumbbell Row exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Bent Over Rows
1. Assume a standing position while holding the bar using a double overhand grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
3. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
How To Do Inverted Rows
1. Set a bar around your waist height. Bear in mind that the lower the bar, the more difficult the exercise becomes.
2. Position yourself under the bar lying face up. Lie on the floor underneath the bar
3. Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).
4. Contract your abs and glutes, and keep your body a completely straight line. Your head, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
5. Pull yourself up to the bar until your chest touches the bar.
6. Lower yourself back down in a slow and controlled movement.