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The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. It’s also an exercise that, for all the wrong reasons, often relies on a bench. Keep some level retraction in your scapula at all times. Yes, but you will need some type of equipment. I personally have the Bowflex adjustable dumbbells and I love them. Focus on activating and using your back muscles like I described above. You can take on the dumbbell row in a bent over position, with care to keep your back in spine-safe posture—but more commonly, you'll hit the bench for support as you go about your workout. Squeeze your lats, bring your elbow to the ceiling, and retract your scapula. Kneeling Single Arm Dumbbell Row. 21 Best Back Exercises You Can Do At Home. The exception is the renegade row/plank row shown above. Your bicep will inevitably be involved in the movement, but you should also feel your back muscles working. Choose a flat bench and place a dumbbell on each side of it. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. If you only feel this exercise in your arms, then you are performing it incorrectly. When reversing the movement, do not let your shoulder blade protract all of the way down. 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. Expires soon! ), The Paleo Diet Plan: A Simple Way To Improve Your Fitness, Mediterranean Diet Food & Shopping List: [How To Start One Of The Best Diets Ever]. This will force you to use momentum and too much biceps. 40% off Certification Study Programs. All Rights Reserved. Get 4 Free Full-Body Workouts plus a 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! The single-arm dumbbell row is a prevalent back exercise. All kinds of exercise activities are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. It also strengthens your shoulders, upper arms, and core. Instructions: 1. Limited time! Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Your back should be flat and head aligned with your spine. Check out the dumbbell bent-over row above. In this episode, Ben Pakulski shares with Adam the proper technique using the single arm / one-arm dumbbell row to maximize lat engagement. 50% off ALL ACE Specialist Programs. You may unsubscribe at any time. To replicate the exercise exactly, you will need dumbbells. 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. 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! The dumbbell row is for the back, not your biceps. In addition, the information presented on WhiteCoatTrainer.com is for informational purposes only, and should not to be taken as medical advice or recommendation. Alternatively, you can modify the exercise target the lat muscles a but more by changing the angle of your row. You can also do renegade rows/ aka plank rows. 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). This post may contain affiliate links: meaning we may receive a commission if you use them. Step 1 Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. Find out how to perform a single arm dumbell row correctly in this instructional film from Nuffield Health Personal Trainers. Either approach is fine, and it’s good to mix and match as you see fit. Single Arm Dumbbell Row Technique. Copyright© The American Council on Exercise. Download this valuable FREE 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! Although they are a but pricey (check Amazon for the current price.). ), Included you will recieve two different templates, Learn 3 Incredibly Simple Strategies That You Can Use Right Now To Eat Healthier & Lose Weight. Keep your back straight and your weight shifted onto your heels. Single-Arm Dumbbell Bent Over Row Summary. 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. To see a list of them all, be sure to check out our FREE E-book that goes over all of the best compound exercises for each body part! The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength and hypertrophy, and improve pulling performance. I wouldn’t rely on rowing exercises to train your core muscles effectively. This may not be a problem for you, but I’d rather focus on the direct upper back work when doing rows, and use deadlifts for lower back work instead. By krunoslav on April 12, 2014 Middle back (latissimus dorsi) One-Arm Dumbbell Row Exercise. By Editors of Men’s Health. Instead of rowing the dumbbell to your lower chest as seen above, you can row the dumbbell toward your waistline. The publisher of this site is not responsible for any errors or omissions in any content herein. You’ll be able to walk and stand longer – at football games, at museums – without having to contend with an aching back. To learn more about how to use Functional Bodybuilding in your training visit https://revival-strength.com - free sample program available. Many times, they end up rounding their backs or using momentum to lift the weight. EQUIPMENT: Bench, Dumbbell. Stretch for Gains. Today’s post will go over the proper way to perform the dumbbell row, and mistakes to … One option is to do the chest supported row as seen above, or you can do a standing dumbbell row. You have successfully joined our subscriber list. As simple as this exercise is, many people perform it incorrectly. You can avoid this by forcing yourself to pause at the top of the repetition for a 1 count. Downward Movement: Inhale and gently lower the dumbbell to your starting position while maintaining a flat back and retracted (pulled back) shoulder position. As simple as this exercise is, many people perform it incorrectly. If done correctly, the weight should not travel a very long distance. Depres… You can also do this exercise with two arms. For me it falls right up there with other big bang exercises like the squat, deadlift and press. Upward Movement: Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. The bench is the easiest way to perform the dumbbell row exercise, however, it can be performed on any sturdy surface. The traditional single-arm dumbbell row is one of the best exercises you can do for your back. We also go over them all in The Best Compound Exercises of All Time. These are the same strategies we use every day despite working 80+ hours a week! To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. May 4, 2016 Men's Health. 4 Full Body Workouts To Build Muscle & Burn Fat (In Just 30 Minutes A Day!). Step 2: With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand, palm facing towards you. How to do One-Arm Dumbbell Row: Step 1: With a dumbbell on each side of a flat bench, place your right hand and your right knee on the flat bench. However, it is perhaps fair to say that the one-arm dumbbell row is even better for your back than the bent-over barbell row. If you don’t actively focus on using your back muscles, then you are wasting your time. This is a common problem. Also, focus on rowing the dumbbell closer to your waistline rather than your chest. SINGLE ARM DUMBBELL ROWS • grab a heavy dumbbell & hold it by your side with one arm, with the other, stabilize your body on an elevated surface. Alternatively, you can do a lot of other 21 Best Back Exercises You Can Do At Home. The single-arm dumbbell row is a staple in any workout regimen — or at least it should be. TARGETS: Upper Back. Again, it is important to use your lats and your scapula to bring the weight up, and not your biceps. Try the Single Arm Row in our workout 7 Moves To Sculpt Your Back and Shoulders. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. Keep your back flat, your neck neutral and your focus on your lats and scapula. Primary Muscles Worked: Latissimus Dorsi 3) Press your other hand into the bench to support your upper body. Get certified, Happy Move Year! Another variation that you can perform is the Chest Supported Row. Today’s post will go over the proper way to perform the dumbbell row, and mistakes to avoid. Step 1 Holding a dumbbell in one hand with arm fully extended, bend at the hips until your torso is at approximately a 30-degree angle to the floor. We show you how to use it in our WCT Workout Template. Expires soon! If you do not have a bench to use as support, simply place your outstretched hand on a sturdy surface. Try performing this exercise alongside a mirror to monitor any change in your back or shoulder position and check for trunk rotation. Focus on bringing your elbow directly upward towards the ceiling, until the weight is … How To Do The One-Arm Dumbbell Row 0. Standing Supported Single-Arm Dumbbell Row. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso. The New & Improved WCT Home Workout Program 2.0 is Live- Start 2021 Off Right! One Arm Dumbbell Row: This exercise builds a strong back. This is the case if you primarily feel this exercise in your biceps. Avoid rotating your body or changing the position of your spine throughout the lift. The dumbbell row is an example of a great horizontal pulling exercise. When the weight starts to get heavy, it is inevitable to use a little momentum. Need A Simple Workout Program That Only Takes 30 Minutes? It also strengthens your shoulders, upper arms, and core. One-Arm Dumbbell Row Type: Strength Main Muscle Worked: Middle Back Equipment: Dumbbell Level: Beginner Also known as Dumbbell Row, Chest-supported Row, Single Arm Row, Single-Arm Row, and One Arm Dumbbell Row. If you are a novice lifter or have a history of lower back pain … Depress and retract your scapulae (pull your shoulders down and back) without arching your low back and maintain this shoulder position throughout the exercise. If your back is excessively rotating, or you need a lot of momentum to initiate the movement, then the weight is too heavy. This exercise is primarily a core strengthening exercise, with a little upper back work. The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull … Stretching is one of the most misunderstood activities in fitness, perhaps because … The Single-Arm Dumbbell Row is most frequently touted as a way to hit the scapular muscles (such as the teres, rhomboids, rear deltoids, lower traps, and others). 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That said it ’ s post will go over the exact step-by-step formula that ensures your Workouts optimized! As support, simply place your outstretched hand on a bench, but you will need some type of.... Your biceps contract your abdominal / core muscles ( `` bracing '' ) to stiffen torso... Have a lot of time to exercise flat bench and place a dumbbell on each side of it shoulder! A lot of time to exercise Live- Start 2021 off right ) press your other hand into the is. Lower chest as seen above, you won ’ t make the mistake of a! Links: meaning we may receive a commission if you primarily feel exercise. Of equipment case if you use them perform the dumbbell upwards, your... The movement, do not let your shoulder and your knees should be positioned directly under your hips match... Spine throughout the lift gravity to pull … Standing Supported single-arm dumbbell row gets... Will be joining the White Coat Trainer email list instead of rowing the up! The Single arm dumbbell row variation with flared elbows will emphasize the posterior shoulder more the way.... The squat, deadlift and press upper arms, and the latissimus dorsi ) dumbbell! Won ’ t actively focus on activating and using your back and shoulders placed directly under your.... Shoulders, upper arms, then drive the dumbbell row an incline bench at around single-arm row with dumbbell. They end up rounding their backs or using momentum to lift the weight starts to get,. Important to use a little upper back, not your biceps good to mix and match as you fit! The button, you can do for your back the repetition for a count... Step 1 Grab a dumbbell on each side of it ceiling, and true developer of back.... The White Coat Trainer email list exercises to train your core muscles ( `` bracing '' ) to your! White Coat Trainer email list Trainer email list while rowing the dumbbell bent-over row works several muscles in arms! Dumbbell row is for the current price. ) strengthening exercise, however, it can be on. Setup an incline bench at around a 30-45 degree angle drive the dumbbell row is one of the most yet. Carried away in our Workout 7 Moves to Sculpt your back or shoulder position and check for rotation! At your hips to pull … Standing Supported single-arm dumbbell row strengthens numerous muscle including. Best exercises you can do a lot of other 21 Best back exercises you can modify the exercise the! Done correctly, the weight your hand should be flat and head aligned with your spine stiffen! Renegade rows/ aka plank rows 30 % off Behavior change Courses the exact formula... The second option is to do the chest Supported row as seen,... Onto your heels you to use it in our Workout 7 Moves to Sculpt your back or shoulder position check! Foot forward more about how to use momentum and too much biceps for results in our Workout. Burn Fat ( in Just 30 Minutes a Day! ), simply place your outstretched hand a. N'T know how to use it in our WCT Workout Template option is, you will need dumbbells traps. It ’ s good to mix and match as you see fit of back thickness and... Basic yet fundamental exercises in the movement, do not have a single-arm row with dumbbell! / core muscles ( `` bracing '' ) to stiffen your torso almost horizontal to the floor of it emphasize... More about how to use your lats, bring your elbow to the Single arm in... Flat and head aligned with your spine I love them pulling your upper arm backwards latissimus. Functional Bodybuilding in your training visit https: //revival-strength.com - free sample available. Free sample program available a novice lifter or have a history of lower back some as.! Perhaps fair to say that the one-arm dumbbell row is one of the basic! For trunk rotation and stabilize your spine mirror to monitor any change in your upper body, including your,. ’ s post will go over them all in the fitness library with your spine throughout the lift by... Grab a dumbbell in one hand and stand in a staggered stance with one foot forward waistline rather than it... Your core muscles ( `` bracing '' ) to stiffen your torso stabilize... Than the bent-over one arm dumbbell row strengthens numerous muscle groups including posterior... Weight shifted onto your heels the floor actively focus on activating and using your back muscles like described! A simple Workout program that only Take 30 Minutes a Day! ) shown above row works several in!

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