One Arm Dumbbell Row Video Guide
Exercise Profile
- Biceps, Lats, Shoulders
- Strength
- Dumbbell
- Compound
- Pull
- Beginner
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Exercise Instructions
- Set up for the one arm dumbbell row by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
- Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
- Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise.
- Slowly pull the dumbbell up as far as possible.
- Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.
- Repeat for desired reps and then repeat for your other side.
Exercise Tips:
- Keep your head up and eyes facing forwards, as this will keep your back straight.
- Your shoulder blades shoulder be pulled back throughout the set.
- Do not let the working shoulder drop down at the bottom of the movement. Keep your entire torso fixed!
- Pull the weight straight up while keeping your elbow tucked in.
- Focus on pulling the weight up with your back muscles and not your forearm.
Comments (12)
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Posted Tue, 05/01/2012 - 14:28
Your shoulder blades should be pulled back throughout the set.
Posted Tue, 06/19/2012 - 20:15
Should the weight come up to the hip?
Posted Sun, 09/16/2012 - 13:43
this feels like a bicep workout to me. i dont really feel anything in my back or shoulders. is this normal or is my form probably wrong? and should we have most of our weight on our arm and leg on the bench? or on the foot? or even?
Posted Tue, 09/25/2012 - 11:13
Really concentrate on pulling back and up with your middle back and lats. I find this exercise most effective when using lighter weights and lifting to burn reps, focusing on form.
Posted Sat, 10/06/2012 - 05:20
Your probably lifting too much weight for your form!
Posted Thu, 12/20/2012 - 15:48
my strength and conditioning coach always tells me when i go down over extend until i feel the muscle contract, and it is also better to actually whening going down let your arm go under the bench and hold then pull back up as high as possible. hope this helps best of luck
Posted Fri, 02/22/2013 - 23:30
Your doin somethin wrong dude. FOcus on the back., pull with the back :D
Go with light till you go right(form) :D
Posted Sat, 04/27/2013 - 12:26
ACTUALLY YOU WILL FEEL IT AND YOU'LL GET PUMP IN YOUR BACK... AS LONG AS YOU HAVE YOUR BLADES COME UP YOUR MUSCLE AND MIND CONNECTION IS GOOD. :)
Posted Mon, 01/14/2013 - 18:42
Any other way of doing this work out? I have no bench right now
Posted Mon, 02/11/2013 - 14:32
use a chair/chairs.
Posted Mon, 01/28/2013 - 11:07
ConArtist: I've been using my couch table for about 6 months now lol, it works great.
Posted Wed, 04/03/2013 - 05:10
i do dis excercise every week...bt i didn't see ny spl results
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