The Correct Way to One Arm Dumbbell Row

 Introduction:

The one-arm dumbbell row is a great exercise that isolates the muscles in your back and can be performed with either one or two arms, depending on the variation you decide to try. While it’s not terribly complicated, there are some important steps you must follow to perform the exercise correctly and ensure that your back doesn’t end up being injured from improperly performing the movement. Here are all of the steps you need to follow to perform this exercise correctly—and learn how to do the one-arm dumbbell row correctly!

 

How to do a one-arm dumbbell row

It’s not easy, but it’s a great exercise for building strength in your back. Start by holding a dumbbell in one hand, with your arm extended. Your feet should be hip-width apart and knees slightly bent. Next, squeeze your shoulder blade down and back as you row. Slowly raise the weight up towards your ribs by bending at your elbow joint until it reaches its maximum height. Hold for a second then slowly lower it back down until it returns to its starting position. This is one rep.

 

Why you should do it

It’s harder than it looks, but no matter your fitness level, you can make one-arm dumbbell rows work for you. They work your backside, upper body, and core. No machines are required. To keep things honest and safe—as always—make sure that while you’re lifting with one arm, you use your other hand as a stabilizer on something sturdy (like a bench or wall). Also known as bent-over rows, these do just what they say—hit your rear with a nice workout while also engaging other muscles that help protect your spine and support joints throughout the movement.

 

How often you should do it

Lifting heavy weights won’t do your muscles any good if you don’t also give them time to recover. If you hit one muscle group with a workout two days in a row, for example, follow up with two lighter days before repeating it again. Depending on how often you work out, that might mean working for your major muscle groups every fourth day instead of every third—or doing full-body workouts three times per week instead of six. The more often you work out (without overdoing it), the more likely it is that you’ll see results.

 

Strength benefits of the exercise

Using a variety of tools with just one arm can help build strength in two ways. First, because you’re putting more weight on one side of your body than normal, you’ll strengthen that side while building strength overall. Additionally, by training each limb independently, you’ll increase coordination between your right and left sides. This way you can improve both upper-body and lower-body strength as well as make improvements in balance and control.

 

Muscle growth benefits of the exercise

This exercise is a great way for you to work on your back muscles. It targets your trapezius and lower, middle, and upper latissimus dorsi. Some of these muscles are located in your back, while others are attached to your shoulder blade. For example, the latissimus dorsi has an origin at the T7-L5 vertebrae that pass through the shoulder joint and its insertion points include the iliac crest, thoracolumbar fascia, inferior angle of the scapula, the spine of the scapula, and inferior nuchal line. The exercise will also have positive effects on other back-related muscle groups as well as arm-related muscle groups such as brachialis in the upper arm region.

 

Workout routines that include this exercise

This exercise is mostly included in workouts that focus on building muscle and strength. It can also be used as a warm-up before other exercises or at the end of a workout when targeting back muscles and biceps. If you are doing it at the end of your workout, you may use fewer repetitions while adding more weight. When including this exercise in an overall fitness routine, avoid using heavy weights until proper form is developed since improper technique could cause injury.

The Correct Way to One-Arm Dumbbell Row