In this lesson, you will learn how to perform the one-arm dumbbell row. This back exercise emphasizes the latissimus dorsi and works only one side at a time.
The animation above shows how to do dumbbell rows with the left hand. To perform dumbbell rows with the right hand, simply reverse the movement.
Find more back exercises in weight training and bodybuilding programs.
Execution
- Place your right shin and right hand on a bench so that your upper body is aligned horizontally.
- Look down towards your right hand.
- Start with your left arm extended and keep your shoulder stable.
- Do not shrug your shoulder down.
- Pull the dumbbell up toward your torso until it touches your ribs, and exhale as you do.
- Keep your shoulder stable and ensure your elbow passes as close to your torso as possible.
- You should feel the contraction in your back muscles, especially the latissimus dorsi.
- Slowly lower the dumbbell while inhaling.
- The downward motion should be slightly slower than the upward motion.
- Do not let the dumbbell drop.
- Also, avoid shrugging your shoulder forward at the bottom of the movement.
Advice
- Keep your shoulder stable. Do not shrug down at the lowest point of the movement.
- The downward motion should be slightly slower than the upward motion.
- Exhale when lifting the dumbbell and inhale when lowering it.
- Stretch your back muscles between sets and exercises.
- This exercise is designed for moderate to heavy weights.
- The barbell row is very similar to the dumbbell row and trains the same muscles.
Suggestions
- Hyperextensions
- Barbell Deadlift
- Barbell Row
- Wide-Grip Lat Pulldown
- Behind-the-Neck Pull-Up
- Straight-Arm Pulldown
- Dumbbell Shrugs
- The Back Muscles – Anatomy
