Description of One Arm Dumbbell Row
A variant on the dumbbell row that works well for strengthening and toning the back muscles is the one arm dumbbell row.
One muscle group that needs some variation is the back. Try a variety of angles and hand positions to get the most out of your back muscular growth.
Training for healthy muscular growth and strength requires a lot of repetitions of the fundamental movement pattern the row. Try out several rowing variations until you discover one you like then stick with it.
You can practice the one arm dumbbell row as part of your upper body pull ups, back and full body routines.
Guidelines for a Single Arm Dumbbell Row
Place one hand on a dumbbell and hold it in a neutral grip as you stand.
After bringing your torso about parallel to the floor (or slightly above) hinge forward and start the exercise by pulling your elbow behind your body and retracting your shoulder blade.
Once the elbow is at or slightly over the midline pull the dumbbell toward your body. Then carefully and slowly drop the dumbbell back to the beginning position.
Repeat on both sides for the desired number of times.
Tips for One Arm Dumbbell Rows
Try shifting your head posture and check if packing your neck or gazing forward is more comfortable for you.
Resist the desire to brace against your leg or any other object with your opposing arm.
To prevent your spine from arching too much, maintain some tone in your abdominal muscles as you draw the dumbbell into your frame.
Control the dumbbells throughout the duration of each exercise rather than letting momentum take over.
Try using a false grip (i.e., don’t wrap the thumb around the dumbbell) if you feel that your biceps are getting too much work and your back is staying underused.
As you pull avoid allowing the head to protrude forward.
Make sure the shoulder blade glides on the rib cage in a similar manner. Simply go through the glenohumeral joint without locking the shoulder blade down.
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.