Dumbbell One Arm Bent-over Row

Dumbbell One Arm Bent-over Row

Back · Dumbbell

Target muscles

Teres minorInfraspinatusTrapezius middle fibersTrapezius lower fibersTeres majorLatissimus dorsi

Also works

BrachioradialisPectoralis major sternal headPosterior deltoidBrachialis

The Dumbbell One Arm Bent-over Row is a strength-building exercise that primarily targets the muscles in your back, shoulders, and arms. It is ideal for individuals at intermediate or advanced fitness levels, aiming to enhance their upper body strength and endurance. People would want to incorporate this exercise into their routine to improve muscle balance, promote better posture, and boost overall athletic performance.

How to do it

  1. 1Bend your knees slightly and lean forward from your waist until your torso is almost parallel to the floor, making sure to keep your back straight.
  2. 2Hold onto the bench with your free hand for support, and let the hand holding the dumbbell hang down from your shoulder.
  3. 3Pull the dumbbell up towards your waist, keeping your elbow close to your body and squeezing your shoulder blades together at the top of the movement.
  4. 4Lower the dumbbell back down in a controlled manner to the starting position, and repeat the exercise for your desired number of reps before switching to the other arm.

Tips

  • Control the Weight: Don't let the weight control you. A common mistake is to use momentum to lift the weight, rather than engaging the muscles. This can lead to poor form and potential injury. Instead, lift the weight in a slow, controlled motion, focusing on the muscle contraction and relaxation.
  • Choose the Right Weight: It's important to choose a weight that is challenging but manageable. A common mistake is to use a weight that is too heavy, which can lead to poor form and potential injury. Start with a lighter weight and gradually increase as your strength improves.

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Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits