Dumbbell Single Arm Bent Over Row
Description
The single-arm dumbbell bent-over row is a back exercise where you hinge at the hips with one hand supporting on a bench or knee and row a dumbbell with the other hand. The support eliminates lower back strain while allowing heavy unilateral loading.
Muscle Group
Equipment Required
Dumbbell Single Arm Bent Over Row Instructions
- Hold a dumbbell in your right hand. Place your left hand and left knee on a flat bench for support.
- Your back should be roughly parallel to the floor. Flat back.
- Let the dumbbell hang straight down with your right arm extended.
- Row the dumbbell up toward your hip by driving your elbow back and up.
- Squeeze your lat and shoulder blade at the top.
- Lower under control.
- Complete reps, then switch sides.
- Use moderate to heavy weight. Aim for 10 to 12 reps per side.
Dumbbell Single Arm Bent Over Row Form & Visual
Dumbbell Single Arm Bent Over Row Benefits
- Unilateral back loading exposes imbalances
- Support eliminates lower back strain
- Allows heavy dumbbell loading
- Classic back builder
- Easy to progress
- Works one side at a time for focus
Dumbbell Single Arm Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
Dumbbell Single Arm Bent Over Row Variations & Alternatives
- Dumbbell Bent-Over Row (bilateral)
- Kettlebell One-Arm Row
- Chest-Supported Dumbbell Row
- Barbell Bent-Over Row
- Meadows Row
