One Arm Dumbbell Rows
Quick answer
One Arm Dumbbell Rows is a beginner compound dumbbell exercise that mainly works the middle back, with the lats and shoulders assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
How to do One Arm Dumbbell Rows
- 1
Stand with your right leg on the floor and your left leg bent with your knee and shin on a flat bench. Hold a dumbbell in your right hand, palm facing your body. Bench over at your hip, keeping your back straight placing your left hand on the bench. This is your starting position.
- 2
Keeping your back straight and without twisting your torso, row the dumbbell up, focusing on using your back muscles and not your arms to perform the movement.
- 3
Keeping your elbow and body stationary, extend your arm backward focusing on contracting the tricep muscle.
- 4
Pause the contraction for a brief moment before slowly returning to the starting position.
- 5
Repeat on the other arm.
Form cues
- Variation: this exercise can also be done with a low pulley cable machine.
- Perform the reps slowly and in a controlled manner.
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