Single arm dumbbell row
The Single Arm Dumbbell Row is a classic strength training exercise that focuses on the back muscles , especially the latissimus dorsi, while also activating the biceps and back of the shoulders. The exercise also helps improve the core and strengthen upper body stability as you work with one arm at a time.
Correct form and technique
Follow these steps to perform the Single Arm Dumbbell Row correctly:
- Place one hand and the same knee on a bench so that your back is parallel to the floor and support yourself for stability.
- Take a dumbbell in your free hand and let your arm hang straight down from your shoulder.
- Pull the dumbbell up to the side of your upper body by bending the elbow and squeezing the shoulder blade back and down.
- Keep the elbow close to the body throughout the movement.
- Slowly lower the weight back to the starting position with control.
- Repeat for the desired number of repetitions and then switch to the opposite side.
Common errors
To get the most out of the exercise, avoid these mistakes:
- Rounding the back: Keep the back straight and the core engaged to avoid straining the lower back.
- Swinging weight: Use controlled movements to avoid letting momentum do the work.
- Elbow too far out: Keep the elbow close to the body to maximize activation of the back muscles.
Modifications and Variations
Adapt the exercise to your level or goal:
- Beginner: Use a lighter weight to focus on form and proper movement.
- Advanced: Perform the exercise without a bench by placing the free hand on the hip and engaging the core for stability.
- Double Sided Variation: Try Dumbbell Bent-Over Rows to train both sides at the same time.
Number of repetitions and sets
Aim to perform 3 sets of 10-12 repetitions on each arm. Use a weight that challenges you but still allows for proper form.
Breathing tips
Breathe in when you lower the weight and exhale when you pull the weight up towards the body. This helps stabilize the core and provides better control during the exercise.