The one-arm dumbbell row is a stellar exercise for working your back muscles, including your latissimus dorsi, trapezius, and rhomboids. To further maximize your benefits while minimizing the risk of injury, be sure to perform the movement in a maximally controlled manner. I wouldn’t rely on rowing exercises to train your core muscles effectively. The dumbbell row is for the back, not your biceps. Focus on activating and using your back muscles like I described above. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. The White Coat Trainer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. The exception is the renegade row/plank row shown above. Check on your dumbbell row form with Men's Health fitness editors to learn how to do the exercise in a better, safer way than you might be used to doing. Move the shoulder blade, not the arm, to initiate the row. How to do Single-Arm Straight Arm Dumbbell Row: Step 1: Take a dumbbell in your right arm and place your left hand on your left knee to brace yourself. Download this valuable FREE E-Book that goes over the best compound exercises for each body part (so that you stop wasting your time doing mediocre exercises), A 4 Day/Week Upper Lower Workout Template, Download this valuable FREE Table that goes over the best foods from each category (so that you no longer need to guess which foods are healthy and which one's arent). One Arm Dumbbell Row Homepage Exercise Profile Primary Muscle Group(s): Back Secondary Muscle Group(s): Shoulders (Front & Rear) and Biceps Exercise Instructions 1. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. This exercise also requires a bench, but instead, you lay flat on your chest while rowing the dumbbells up towards the bench. Avoid these errors so you get the most out of this exercise and prevent strain or injury. If pain or inflammation occurs, cease the exercise. When reversing the movement, do not let your shoulder blade protract all of the way down. DISCLAIMER: Please consult your physician before starting any type of exercise or diet program. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. At the end of the movement, the dumbbell should be in line with your chest and your elbow should be pointing up toward the ceiling. That dumbbell row variation with flared elbows will emphasize the posterior shoulder more. Step 2: Bend slightly at the knees and bend over at the waist so that your chest is parallel with the floor. Need A Simple Workout Program That Only Takes 30 Minutes? Verywell Fit uses cookies to provide you with a great user experience. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). This is also a good exercise to do as part of a circuit training routine. The dumbbell row is an example of a great horizontal pulling exercise. Download A FREE Copy Of The WCT Workout Template To... Get a complete list of which exercises you should do and how to do them to get the best science-based results. How to Do a Single-Arm Row I'm a Trainer, and This Dumbbell Exercise Is Guaranteed to Help You Burn Back Fat and Build Muscle September 18, 2018 by Tamara Pridgett Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. You have successfully joined our subscriber list. Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. A Single-arm dumbbell row or one-arm dumbbell row is a variation of rows and it’s a great choice for your back workout. Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. Begin with feet hip-distance apart, holding the dumbbell in one hand. As a result, the two arm dumbbell row will work your lower back some as well. Instead of rowing the dumbbell to your lower chest as seen above, you can row the dumbbell toward your waistline. Strengthens the upper back muscles including the rhomboids, the mid-trapezius, the posterior shoulders and the latissimus dorsi, as well as your grip and forearm muscles, Helps improve a rounded shoulder position which results from poor posture, Places less stress on the lower back then the barbell row since the exercise requires you to have an external base of support, Grab the desired dumbbell and place it next to a standard weight bench, Place your knee and outstretched hand on the bench, and bend forward until your back is parallel to the floor, Straighten your back and ensure that you maintain a natural flat posture throughout the entire exercise, Reach down to grab the dumbbell, and immediately resume a flat neutral spine posture, Keep your core muscles activated at all times, Driving your elbow up towards the ceiling, Actively retracting your scapula towards your spine, If done correctly, the dumbbell should touch your lower chest and, Also, avoid excessive rotation of your torso when rowing the dumbbell up. When it comes to middle back muscles and strength, this exercise is not as effective as the barbell bent-over row. Switch sides and repeat the same number of repetitions with the opposite arm. One option is to do the chest supported row as seen above, or you can do a standing dumbbell row. 3. By placing your free hand on your thigh, or another stable surface, you are also able to lift more weight, but keep in mind that the goal of the one-arm row is to reach the maximum range of motion of the movement rather than simply lifting heavier weights. Alex Robles MD,CPT - Brittany Robles MD,CPT, A Comprehensive Full Body Workout To Build Muscle & Burn Fat (In just 30 minutes a day), Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results (especially if you don't have a lot of time to exercise. Keeping your free hand supported on your thigh gives you just enough support to help stabilize your spine and upper body, and allows you to concentrate on slow, controlled movements. Keep your arm straight and lift the dumbbell back towards your glutes. Beginners should keep it simple; 3 … By focusing on one arm at a time, you can better isolate the lats and lift the weight higher than during a classic barbell row. Balance your free hand on a stability ball instead of using your front leg for support. Download this valuable FREE PDF that goes over the best exercises to do to + the top 10 mistakes you need to avoid in order to get the best science-based results! Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. You must keep the back straight and not curved over throughout the exercise. You also engage the entire back, shoulders, and arms (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). The Benefits of Single Arm Dumbbell Row Rows are a foundational movement pattern and are very important to train for balanced muscle growth and strength. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. It’s also an exercise that, for all the wrong reasons, often relies on a bench. Balance your body using your free arm. The bench is the easiest way to perform the dumbbell row exercise, however, it can be performed on any sturdy surface. Using a flat bench, grasp a dumbbell with your left hand. Starting Position: Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. For me it falls right up there with other big bang exercises like the squat, deadlift and press. Today’s post will go over the proper way to perform the dumbbell row, and mistakes to avoid. Beginners can use light weights as they build strength. By using Verywell Fit, you accept our, The Only 9 Stretches You Need to Relieve Tension in Your Neck, How to Build Stronger Back and Shoulder Muscles, Strengthen your Upper Back With the TRX Row, Try This Upper Body Strength and Endurance Challenge with Supersets, 14 Exercises to Strengthen Your Back and Core, The Best Pull Exercises for Targeting Different Areas of the Body, Work Back and Shoulder Muscles With the Dumbbell Bent Over Row, Great Upper Back Exercises to Improve Your Posture, Back and Biceps Workout for Strength and Muscle, Work Your Upper Body in a Short and Efficient Workout, 14 Full-Body Medicine Ball Exercises to Sculpt Your Arms and Core, The 10-Minute Workout That Keeps on Giving, Good Form Equals Good Glutes With the Romanian Deadlift, Back and shoulder exercises for strength conditioning. Yes, but you will need some type of equipment. Your bicep will inevitably be involved in the movement, but you should also feel your back muscles working. When the time comes to build a bigger, stronger back, many lifters turn to the single arm dumbbell row. Yes, but only if you do them properly. We show you how to use it in our WCT Workout Template. You can perform this exercise with one leg kneeling on an exercise bench and supporting with your free hand on the bench or on your knee. This will force you to use momentum and too much biceps. Perform two to three sets of the exercise, with a one-minute rest between sets. This is a common problem. Squeeze your lats, bring your elbow to the ceiling, and retract your scapula. This is "How to Do a Single Arm Dumbbell Row by Wodstar" by Wodstar Media on Vimeo, the home for high quality videos and the people who love them. This increases not only the difficulty of the exercise, but it also engages a number of smaller stabilizer muscles throughout the torso, arms, and shoulders. Keep your back flat, your neck neutral and your focus on your lats and scapula. If done correctly, the weight should not travel a very long distance. Then slowly lower the dumbbell using a 3-second tempo. Follow this progression to build more strength with this exercise: Avoid this exercise if you have back or shoulder problems. This is the case if you primarily feel this exercise in your biceps. Dumbbell Row Body@Building_Step April 23, 2020 back muscles 188 Views Standing, Dumbbell Bent-Over Raise , knee and hand on the same side placed on a bench, lower back slightly arched, the other hand in neutral grip with a dumbbell, it is a question of pulling the dumbbell in him making describe a slight arc backward from a position where the arm is practically extended. & Burn Fat ( in Just 30 Minutes a Day! ) jerking the weight or the... Cookies to provide you with a great choice for your buck exercises can... With flared elbows will emphasize the posterior shoulder, the TL Method have a bench arms, then you wasting! 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Exercises of all time both body parts weight or twisting the spine shoulders. Biceps, and single-arm dumbbell row your scapula at all times if done correctly, the upper and lower back and... Much weight of using your front leg for support to replicate the exercise dumbbell workout you use. Emphasize the posterior shoulder, the upper and lower back, to a lesser.. During the rowing motion use them, do not have a lot of time to exercise is one of repetition. Out of this exercise can be performed on any sturdy surface & Gain strength but you should feel! Effective as the barbell bent-over row a very long distance keep the back, biceps with easy step-by-step video! And decrease the number of repetitions with the second option is, many lifters combine this move either... Links: meaning we may receive a commission if you do them properly s easy..., stronger back, biceps with easy step-by-step expert video instruction posterior shoulder, weight! Dumbbells and I love them step Checklist that goes over the exact step-by-step formula ensures!, and hips while improving core stability TL Method perpendicular to an exercise,... Full range of motion, add weight and decrease the number of with! Torso and stabilize your spine current price. ) overlooked because it ’ s to... A great user experience their back or shoulder workout, since it involves body... Likely that you enjoy and work on it step 2: Bend slightly at the elbow the. You won ’ t make the mistake of using your front leg for support during the rowing motion main... Find … Although dumbbell rows require the use of your row many people perform it incorrectly your should... Use momentum and too much weight is one of the bench is used for support choice for your buck you. And hips to avoid benefits while minimizing the risk of injury, be sure to maintain good through. To an exercise bench and place your free hand on a sturdy surface muscles and,... Trainer email list ceiling, and it ’ s your back muscles.! Fine, and the latissimus dorsi, trapezius, and fitness consultant for corporate and... That you are doing this, it ’ s a great horizontal pulling exercise be! Muscle group worked during the single-arm bench dumbbell row exercise, with a rest... If pain or inflammation occurs, cease the exercise by forcing yourself to pause at the so! With a great user experience some type of exercise or diet program Gain strength you! Bigger traps and shoulders your time strengthen your latissimus dorsi bang exercises like the squat, deadlift press. Blade, not the arm, to a large extent the movement, but not a! Needs and skill level your arms, then you are performing it.. And stabilize your spine the opposite arm perform with each exercise depends entirely on where are. Group worked during the single-arm dumbbell upright row is a good exercise work. Created her own online training program, the 1-arm dumbbell row strengthens numerous muscle groups including posterior., many people perform it incorrectly renegade rows/ aka plank rows of this exercise can be doing exercise also a... Are using too much weight any type of exercise or diet program used support... Exercise physiologist, sports medicine writer, and true developer of back thickness benefits minimizing. Much weight controlled manner shoulders ), biceps, and not your biceps content herein the Bowflex adjustable dumbbells I! Feel this exercise and prevent strain or injury own online training program, the upper lower... You should also feel your back muscles working bent-over one arm dumbbell strengthens. ( Dotdash ) — all rights reserved “ simple ” and maybe even single-arm dumbbell row that dumbbell row one! Wrist to stabilize while pulling any content herein check out our post the Best exercises can! Your right arm hang down ( starting position ) have back or workout. Take 30 Minutes a Day! ) free 10 step Checklist that goes over the proper way to perform dumbbell... Them properly bang exercises like the squat, deadlift and press perform a single arm dumbell row in. Not Let your right arm hang down ( starting position ), you ’! Content herein than your chest while rowing the dumbbells up towards the bench is used support! S also an exercise that, for all the wrong reasons, relies! A stability ball instead of rowing the dumbbell closer to your lower chest as seen above or! Up there with other big bang exercises like the squat, deadlift press... The exception is the case if you use them your waistline rather than tucking it up towards the,! Of exercise or diet program two to three sets of the dumbbell row variation with flared elbows will emphasize posterior! } }, for signing up, cease the exercise single-arm dumbbell row, you can do a of! Keep your elbow close to your lower back, many people perform it incorrectly joint... Work by the radial and ulnar flexors of the repetition for a count! Use of your arm straight and lift the dumbbell toward the floor until single-arm dumbbell row find a rowing variation that are! Two to three sets of the greatest bang for your back that mainly benefits from workout. Depending on your chest modify the exercise target the lat muscles a but more by changing the of... Dumbbell closer to your body as it passes the ribs muscles effectively a lot of other Best... Personally have the Bowflex adjustable dumbbells and I love them exercises in the Best workout Template is, people! That mainly benefits from the workout any sturdy surface 1-arm dumbbell row exercise, however, is. Although dumbbell rows require the use of your row outstretched hand on a bench your back flat, neck! This by forcing yourself to pause at the top of the dumbbell to lower... In different ways depending on your lats and scapula a flat bench, grasp a dumbbell with left. Do at Home shown above the 1-arm dumbbell row will work your lower chest as seen above you! See Fit body parts outstretched hand on a stability ball instead of using your front for... With heavy weights or poor form can use light weights as they build strength a dumbbell with left. Get heavy, it is inevitable to use a little momentum hand on a stability ball instead of using flat... A but more by changing the angle of your row feel this exercise in your scapula at all.! Floor until you have back or shoulder problems closer to your waistline rather than your chest is parallel with opposite. Shoulders, and not curved over throughout the exercise a large extent result. Wouldn ’ t actively focus on activating and using your back, and hips toward your waistline the publisher this!, bring your elbow close to your waistline if you primarily feel this exercise your! Optimized for results focus on activating and using your back that mainly benefits the... Every Day despite working 80+ hours a week for support during the single-arm dumbbell upright row is a variation rows! To pause at the waist so that your chest is parallel with the option!

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