Dumbbell Single Arm Bent Over Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Rhomboids, Trapezius, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Dumbbell Row
How to: Dumbbell Single Arm Bent Over Row
- Start by standing with your feet shoulder-width apart, holding a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your weight shifted onto your right leg.
- Let the dumbbell hang towards the floor with your arm extended.
- Engage your back muscles and pull the dumbbell towards your hip, keeping your elbow close to your body.
- Squeeze your shoulder blade at the top of the movement.
- Lower the dumbbell back to the starting position and repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Rounds shoulders forward.
- Lifting with momentum rather than muscle strength.
- Not fully extending the arm at the bottom.
Modifications
- Perform the exercise seated with support for individuals with lower back issues.
- Use a lighter weight to focus on form if you're a beginner.
Tips
- Keep your back straight throughout the movement.
- Use controlled movements rather than jerking to avoid injury.
- Focus on squeezing your shoulder blades together at the top of the row.
Dumbbell Single Arm Bent Over Row Alternatives
Tags
back
strength
dumbbell
muscle
row
latissimus dorsi