Proper Form, Variations, and Common Mistakes
A useful addition to any dumbbell workout is the one-arm dumbbell row. This exercise strengthens the core while focusing on the shoulders, biceps, hips, and upper and lower back.1. This compound workout involves five distinct joint motions. Light weights are a good option for beginners as they gain strength. As a workout, this is also a terrific addition to any circuit-training program.
One-Arm Dumbbell Row: Directions
- Start with your feet hip-distance apart and one hand on the dumbbell.
- Return to a lunge position by taking one step back. Maintain a slight bend in your front leg, keeping your knee in alignment with your ankle, and a straight back leg. Put your free hand on y front leg and bend body forward a little bit. For a strong foundation of support, engage your core.
- When you reach complete elbow extension, lower the dumbbell towards the floor.Keep your hips, lower back, and shoulders in appropriate alignment. Keep your lumbar spine from arching or rounding.
- Slide your shoulder blade toward your spine to start the dumbbell upward action. Next, drive your elbow toward the ceiling to lift the weight toward your body.As the elbow reaches the ribs, keep it tight to your body.
- Contract the rhomboids by squeezing your shoulder blade inward into the center of your back. By the time the exercise is over, the dumbbell should be parallel to your chest and your elbow should be pointed skyward.
- Make sure your hips, shoulders, and spine are all in a firm position.
- Continue doing so for the prescribed amount of times.
- Repeat the same amount of times with the other arm after switching sides.
- Do the exercise in two or three sets, taking a minute off in between.
The One Arm Dumbbell Row Advantages
The latissimus dorsi or lats is primary muscle group exercised during single arm row. Additionally you work your entire body including your shoulders, arms, deltoids, infraspinatus, biceps, brachialis, brachioradialis and even your pecs.
You can better isolate your lats and raise the weight higher than you would with a traditional barbell row by concentrating on one arm at a time. As you advance performing single arm workouts can also help you strengthen the other arm. You can raise more weight by resting your free hand on your thigh or another stable surface but keep in mind that the purpose of the one arm row is to maximize range of motion, not just to lift more weight.
You can focus on slow deliberate motions while maintaining just the right amount of support for your upper body and spine by keeping your free hand resting on your thigh.
Additional One Arm Dumbbell Row Variations
There are various ways to conduct this workout based on your needs and ability level.
Add an Exercise Bench
With your free hand resting on the bench or your knee you can complete this exercise while kneeling on an exercise bench with one leg. Alternatively position your free hand on an exercise bench and line it up perpendicular to the bench to stabilize yourself.
Apply a Stability Ball
Rather than leaning on your front leg for support use a stability ball to balance your free hand. This makes the exercise harder and works a variety of minor stabilizer muscles in the arms, shoulders and torso.
Typical Errors
To maximize the benefits of the one arm dumbbell row and avoid strain or injury steer clear of these mistakes.
Overweight
When you execute the one arm dumbbell row be careful not to raise too much weight since this may cause you to concentrate only on your lats and ignore your lesser stabilizer muscles.
In order to activate the shoulders and rhomboids begin with a lower weight and perform more repetitions (between 15 and 20). Squeeze your shoulder blades throughout the exercise. Reduce the number of repetitions and increase the weight once you have mastered the fundamental movement across its whole range of motion.
Moving the Arm Instead of the Shoulder
For the one arm dumbbell row move the shoulder blade rather than the arm.
Twisting or Jerking Motion
Prevent from bending your shoulders or back. You are probably utilizing too much weight if you are doing this.
Rounded off
For the duration of the one arm dumbbell row you must maintain a straight back and avoid bending over.
Safety and Precautions
If you have shoulder or back problems one arm dumbbell row is not for you. The use of large weights or improper form might lead to shoulder impingement. Stop the one arm row if you experience any pain or inflammation.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.