One Arm Dumbbell Row
|Secondary Muscle(s)||Biceps, Middle Back, Abdominals|
One Arm Dumbbell Row Instructions
- Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
- Stand in front of a flat bench with a DB at your feet.
- Stagger your feet
- If rowing with your right arm, drop your right foot back (repeat for other side)
- DB should be in front of your back foot.
- Hinge/bend at the hips while maintaining strong core, braced shoulders, and neutral spine.
- Maintain a slight knee bend throughout the exercise.
- Place your non-working hand on the bench and grip the DB with the other.
- Grip with a neutral hand position.
- YOUR ARM IS A LEVER FOR YOUR LATS
- Don't actively pull with your arms
- Use your lats to pull the DB up and around your body. The DB should be around your hip area at the top of the movement.
- Don't pull the DB directly vertical or shrug your upper traps.
- Hold at the top of the movement, feeling your lats contract.
- Lower slowly on the same path
- You can let the shoulder of the working arm roll forward slightly on the descent to create a stretch in the lats.
- Your torso remains tight and in the same position from start to finish. Don't pull your torso up/back to move the weight. This takes tension of the lats.
- Do not let your hips open up severely. This will alter the mechanics of the movement.
- Don't drop the weight at the top of the movement.
- If your biceps are exhausted after the set, you are not performing the exercise correctly. This means your lats are not firing correctly.