How to Properly Do One-Arm Dumbbell Rows, Tips, Benefits

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The One-Arm Dumbbell Rows : Form Flaws, Set Up & Execution

If your goal is to have a really big and wide back, you need a to study the correctness of execution movements into your workout routine and use this tips how to train One-Arm Dumbbell Rows.

How to One-Arm Dumbbell Rows
How to Do One-Arm Dumbbell Rows


If you want to do rows, I would highly recommend the standing barbell row because of its simplicity, but also hardness and effectiveness, but if you’re looking for something a bit more for train your back try the dumbbell row.

You’ll have a bigger range of motion and you’ll be able to put higher intensity on individual muscle groups on your back. If you want to get the best possible results, put both of these movements in your routine.

1. How to Do the One-Arm Dumbbell Row Work?

Muscles activated with the one-arm dumbbell row are your shaped latissiumus dorsi muscles that go from just below your arms all the way down to the bottom of your back.
These muscles carry the brunt of the force, but they do get help from your trapezius and rhomboid muscles.

How to One-arm Dumbbell Row:

When you want to start the movement:

  • Bend your hips and put one knee and the corresponding hand on a flat bench.
  • Stand on the flood with the other leg, right next to the bench.
  • The arm on the side of the knee should be pressing flat down on the bench, other one should hold a dumbbell, hanging down to the floor with a loose elbow.
One-arm Dumbbell Row
How to Do One-arm Dumbbell Row


2. How to Do Perform the One-Arm Dumbbell Row?

How to execution exercises:
  1. Row Dumbbell towards your midsection, and make sure to keep your elbow as close as possible as your back muscles start getting flexed.
  2. Slowly bend your arm and take your shoulder upwards. When you get to the top, your elbow should be pointing towards the ceiling and your shoulder blades should be clenched together.
  3. Pull down the dumbbell down with total control – don’t just allow it to fall down. The negative matters too.
  4. Do your reps for one side of your body, then repeat the procedure on the other side as well, for the same number of reps.

3. One-Arm Dumbbell Row, Tips

  1. When you are do a execution dumbbell row exercises, make sure that you let your shoulder move back so that your back muscles contract and extend.
  2. If this isn’t doing, you’re doing an inefficient exercise by letting the biceps muscles bear most of the load of lifting.
  3. Also be careful not to turn the one-arm dumbbell row into a curl dumbbell exercise. This can happen when you bend your elbow a little bit more than you should, which means less than 90 degrees when you’re lifting the weight.
  4. Keep in mind that your hand is just a connection to your back lats and the muscles in your middle back, and it should be pointed towards the flood for greatest effectiveness.

Hold Position to the Dumbbell Row

Position of the dumbbell will vary depending on the angle between the elbow and the body. More than hand away are body, the more dumbbell will can rotate. When the elbows go straight to each other, it turns out that you are like holding the bar. This exercise is similar to one of the cable row. This is the correct position of the hands when performing dumbbell row.


If Use a Big Weights

As you understand, these exercises are not for large weights. If you take a lot of weight while doing the exercise while standing, you risk damaging your back. And if you have to pull in jerks, which is not good.

Possible performance execution a Dumbbell Row 

  1. If your back deltoids are sore, it is strictly forbidden to do dumbbell row. These muscles will work in any of these exercises.
  2. Stretching. With a bad stretch, you will not be able to bend correctly. After all, even when doing row dumbbell on inclined bench, when you lie face down, you need a deflection in the lower back. Stretch to follow the right technique in any exercise.
  3. When you do row with a wide setting of the elbows, do not hesitate to take a small weight. Believe me, beginners athletes back muscles and deltas are weak, and they can pull from a force of 3-5 kg. You will already feel at 5-6 repetitions that the elbows do not rise high enough, and the movements are carried out at half the amplitude. Check it out for yourself.
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