While strong back muscles may not be as desirable as a six-pack or chiseled arm muscles, there are a number of benefits to working on your back strength. Strong back muscles can help improve your posture, reduce back pain and secure the spine.
But if you’re still working out from home, or if you’re a beginner and find pull-ups daunting, we’ve got some good news: dumbbell rows are a brilliant alternative. In addition to targeting the muscles in the back, a single-arm dumbbell row hits your shoulders, your arm muscles, and your core. In other words, it’s a brilliant compound exercise on days when you want to train your upper body.
But how do you do a one-arm dumbbell row and how can you modify the movement to make it easier or more challenging? Read on to learn more about mastering the dumbbell row. Looking for more training motivation? We found the best exercises to strengthen your backthe best abs exercises you can do it anywhere, and one of the best exercises to train your arm muscles using only your body weight†
How do you do a single-arm dumbbell row?
To do a dumbbell row with one arm, you need at least one dumbbell. If you’re looking for fitness equipment to use at home, we’ve got the: best adjustable dumbbells for all your weightlifting workouts here.
For a single-arm dumbbell row, you’ll need something to lean on, such as a chair, box, or just the side of a coach. Start by placing a dumbbell on the side of your platform and kneel your left leg and right hand on the bench so that your torso is parallel to the floor. Reach down and pick up the dumbbell with your right hand. Keep the grip neutral so that your palm is facing your body and keep your arm straight. Slowly and with control, bring the dumbbell to your chest, pivoting at the elbow. The movement should come from your back and shoulder muscles, not your arm. Pause at the top of the movement, before lowering the barbell back to your starting position. Do all your reps on one arm before switching to the other side.
The benefits of a one-armed dumbbell row
There are a number of different row variations, but the one-arm row is better for working your back than the bent dumbbell row because it allows you to work one arm at a time, allowing you to focus on the muscles used during the exercise. are targeted. Working on one side of the body at a time also points out imbalances that you need to work on. Plus, the single-arm dumbbell row allows for a greater range of motion than bent-over rows.
A one-arm row works the muscles in the upper and lower back, as well as the shoulders and biceps in the arm. The move also targets your abs and your hips, as your midsection works to stabilize your body throughout the movement.
Dumbbell Row Variations to Try
If single-arm dumbbell rows feel too difficult, try practicing the move with a lighter weight to work on your arm strength and make sure you get the form right. Don’t rock during the move – your body should still be on the bench and you should be rowing from your shoulder, not your arm.
If you’re looking for some more challenging variations, take your legs off the bench and try a symmetrical one-arm dumbbell row. To do this, face the bench or surface and hinge at the hips to perform the row with only one hand on the bench. This forces your core muscles to work harder to stabilize your body.
If you have a pair of dumbbells, you can also try doing a dumbbell row with both arms. For this exercise, start with your feet shoulder-width apart and hinge forward at your hips, keeping your back straight. Your torso should be at a 45-degree angle to the floor. Squeeze your shoulder blades and simultaneously raise the dumbbells until they reach hip height, before lowering them back to the starting position.