Description:
The Dumbbell Single Arm Row is a horizontal rowing exercise that builds the lats and the muscles of the mid back. Working one side at a time lets you pull through a longer range and even out left to right differences. The neutral grip is easy on the wrists and hits the back strongly.
Benefits:
- Builds the lats and mid back.
- Develops back thickness.
- Strengthens the pulling muscles for other lifts.
- Improves posture by strengthening the upper back.
- Lets each side work through a full range.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Latissimus Dorsi
Secondary Muscles
- Rhomboids
- Middle Trapezius
- Posterior Deltoid
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Place one knee and the same side hand on a bench and hold a dumbbell in the other hand hanging straight down.
- Set your back flat and your core braced.
- Pull the weight toward your upper stomach, leading with your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the pull.
- Lower the weight under control until your arms are straight and you feel a stretch in the back.
- Repeat for the desired reps, then switch sides.
Common Mistakes:
- Using momentum or jerking the weight up.
- Shrugging the shoulders instead of rowing.
- Pulling with the arms instead of the back.
- Not squeezing the shoulder blades together.
- Cutting the range of motion short.
Variations:
- Barbell Bent Over Row
- Dumbbell Single Arm Row
- Cable Seated Row
- Lat Pulldown
Safety Tips:
- Keep the back flat and the core braced throughout.
- Use a weight you can row without jerking.
- Set the bench or pad to support your torso.
- Stop if you feel lower back or shoulder pain.
Additional Information:
Rows build the thickness of the back. The neutral grip is easy on the wrists and hits the back strongly. Pull with the back rather than the arms, and control the lowering to keep tension on the target muscles.
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