How To Do One Arm Dumbbell Row???

Want to know how to do one arm dumbbell row? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.


Wish to learn how to do a One Arm Dumbbell Row? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.

 

WHAT IS ONE ARM DUMBBELL ROW?

This exercise is performed to relax Middle & Lower Back / Lats, Shoulders, Upper Back / Traps.

 

WHAT MUSCLES DOES ONE ARM DUMBBELL ROW WORKOUT ?

Primary muscle: Middle & Lower Back / Lats, Shoulders, Upper Back / Traps are worked out by performing this exercise.
Secondary muscle: Biceps are secondarily worked out by performing this exercise.

 

WHAT EQUIPMENT DOES ONE ARM DUMBBELL ROW REQUIRE?

For performing this exercise, you require dumbbells.

 

HOW TO DO ONE ARM DUMBBELL ROW?

how to do one hand dumbbell rowing
How to do one hand dumbbell rowing

Following the 12 steps explained below, you shall be able to perform this exercise:

  1. On either side of the flat bench, place a dumbbell.
  2. Position your right knee at the bench end.
  3. Bend down your torso, such that; your upper body gets parallel to the floor.
  4. Place your right hand in front of you, on the bench for support.
  5. With an overhand grip of your left hand, lift the dumbbell towards you.
  6. Keep your palm inwards, i.e towards the direction you are in.
  7. Maintain your lower back in a straight position.
  8. While you have pulled the dumbbell towards you, try and maintain your upper arm towards your side.
  9. Exhale while you do so.
  10. At the top of the movement, flex your back muscles and stay there till the count of one
  11. Get back to the starting position and repeat the above steps.
  12. Finish all the reps for one side before moving onto the other.

 

IS THERE ANY ALTERNATE METHOD FOR PERFORMING ONE ARM DUMBBELL ROW?

Yes! You may use a cable station as well to perform this exercise. Attach the sitrrup handle to either the low or the high pulley.

 

WHAT IS THE DIFFICULTY LEVEL OF PERFORMING ONE ARM DUMBBELL ROW EXERCISE?

This exercise is very Moderate to Hard to perform.

 

WHO CAN PERFORM ONE ARM DUMBBELL ROW EXERCISE?

Anyone can perform this exercise.

 

WHICH OTHER EXERCISES WORKOUT THE SAME PRIMARY MUSCLES AS ONE ARM DUMBBELL ROW EXERCISE DOES?

The 5 exercises that follow, benefit the same primary muscles the most:

  1. Russian Twist
  2. Pullup
  3. Dumbbell Shoulder Press
  4. Seated Barbell Military Press
  5. Hindu / Judo Push Up / Dive Bombers

This is just not to it. Find out the other best bodybuilding exercises here.

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