Dumbbell One Arm Bent over Row Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Brachioradialis, Brachialis, Pectoralis Major Sternal Head, Latissimus Dorsi, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers, Infraspinatus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Dumbbell Row
How to: Dumbbell One Arm Bent over Row
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand.
- Hinge forward at the hips, keeping your back straight until your torso is almost parallel to the ground.
- Let the dumbbell hang down in front of you with your arm fully extended.
- Pull the dumbbell towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position and repeat for the desired number of repetitions.
- Switch arms and repeat.
Common Mistakes
- Rounding the back
- Pulling with the arm rather than the back
- Using too much weight
Modifications
- Perform the exercise seated to reduce lower back strain.
- Use a lighter dumbbell for beginners.
Tips
- Keep your back straight and hinge from your hips.
- Avoid using momentum; instead focus on the muscle contraction.
- Engage your core throughout the movement.
Dumbbell One Arm Bent over Row Alternatives
Tags
strength
dumbbell
shoulders
back
fitness
exercise