One Arm Dumbbell Row

Here's how to perform the one arm dumbbell row.

The goal of the exercise - Improve upper body pulling strength.

Here's How to Perform the One Arm Dumbbell Row:

  • Start with your weak arm. It might be your left arm if you are right-handed.
  • Place your non-working hand and the same side knee on a bench.
  • Make sure that your shoulder is directly above your hand.
  • Spread your weight evenly over your hand. Feel your palms, fingers, and thumb beneath you.
  • Pretend to screw your hand into the surface to create tension.
  • Kick your opposite leg out to your side, this is your base of support.
  • Arch your back and maintain a neutral spine.
  • Tuck your ribs, brace your core, squeeze your glute. Hold this tension throughout the exercise.
  • Take a breath into your core (stomach).
  • Start the row by using the muscles in your mid and upper back and move your shoulder blade in towards your spine.
  • Control the descent and allow your shoulder blade to move away from your spine as you breathe out.

How to make One Arm Dumbbell Row's Easier (Regression)

  • Try using a lighter weight or perform the chest supported variation of this exercise to decrease the demand on the muscles of your lower back.

How to make One Arm Dumbbell Row's Harder (Progression)

  • Use a heavier weight, change your rowing tempo, or perform pauses at the top, middle, or bottom of each rep.

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