Bent over row with dumbbell and one arm
The one arm bent over row with dumbbell is a highly effective exercise for strengthening the upper body. Key benefits include enhanced muscle development, improved posture, and increased arm and back strength. This exercise primarily targets the latissimus dorsi, trapezius, rhomboids, and biceps, making it excellent for comprehensive upper body conditioning. Athletes can profit from this exercise by improving their pulling strength, which is critical in sports requiring upper body power and stability, and enhancing overall athletic performance through better muscle coordination and endurance.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
16kg
Avg. weight
35lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm.
- 2Ensure that the dumbbell is hanging straight down, with your left arm almost fully extended.
- 3Exhale as you pull the dumbbell up to the side of your waist.
- 4Hold the dumbbell in that position for a count of two.
- 5Inhale as you lower the dumbbell back down to the starting position.
- 6Repeat the exercise for the desired number of repetitions.
- 7Switch to your right arm and repeat the steps above.
Tips & Tricks
Maintain a Neutral Spine: Keep your back straight and avoid rounding your shoulders. This promotes better engagement of the back muscles and reduces the risk of injury.
Engage Your Core: Tighten your core muscles to help stabilize your torso. This not only protects your lower back but also ensures that the focus remains on the target muscles.
Control the Weight: Avoid using momentum to lift the weight. Focus on a slow, controlled motion, especially during the lowering phase of the movement. This increases muscle activation.
Elbow Position: As you row the dumbbell towards your hip, keep your elbow close to your body. This targets the correct muscles, including the lats and middle back.
Mind-Muscle Connection: Concentrate on squeezing your shoulder blades together at the top of the movement. This enhances the contraction of your back muscles.
Proper Foot Stance: Position your feet shoulder-width apart with a slight bend in the knees. This provides a stable base and helps distribute weight evenly.
Breathing Technique: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing helps maintain pacing and control throughout the exercise.
Avoid Over-Rotating: Keep your torso squared and avoid twisting your body as you lift. This keeps unnecessary strain off your spine and ensures your back muscles do the work.
Use an Appropriate Weight: Select a dumbbell that challenges you but allows you to maintain proper form throughout the set. Overloading can lead to form breakdown and potential injury.
Warm-Up Properly: Ensure your muscles and joints are warmed up before starting your workout. This primes your back muscles for better performance and reduces the risk of strains.
Consistency in Form: Be consistent with your form in every rep. Quality over quantity is key to effective muscle engagement and progress over time.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
