The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. 5 Dumbbell Row Mistakes and What To Do Instead. Step 2. Why The Single Arm Dumbbell Row Is So Damn Effective. For me it falls right up there with other big bang exercises like the squat, deadlift and press. Repeat the exercise with your opposite arm. Dumbbell rows are an excellent horizontal pulling exercise, but most lifters look like they're trying to pull-start a lawn mower when they do them. This is "TRX Single Arm Row With Rotation" by Ed on Vimeo, the home for high quality videos and the people who love them. Enter the 1-arm dumbbell row. The up and down movement of the dumbbell row … The single-arm dumbbell row is a prevalent back exercise. The 1-arm dumbbell row is one of the greatest bang for your buck exercises you can be doing. Share This: The dumbbell row is a common exercise performed in gyms everywhere and is a splendid choice for anyone interested in building a back the size of Nebraska. More often than not, torso rotation replaces scapular retraction as the primary mover of the weight. As simple as this exercise is, many people perform it incorrectly. Inhale as you slowly lower the dumbbell to the starting position. Single-Arm Dumbbell Bent Over Row Summary. 3 – Dumbbell Split Row. This severely limits the bang-for-your buck benefits of single-arm rows. You can also perform the dumbbell Cuban rotation with both arms at the same time, either simultaneously or in … Find related exercises and variations along with expert tips Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. Upward Movement: Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Primary Muscles Worked: Latissimus Dorsi Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. 1 It’s a staple in my own programming (and that of my clients) because it offers a bevy of other benefits – shoulder health, emphasizes unilateral strength, promotes … INTRODUCTION: ONE ARM DUMBBELL ROW. Without moving your torso, row the dumbbell upward toward your shoulder until it touches your lower chest. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. From a strength and functionality standpoint, the single arm dumbbell row should be placed in every single type of training program, period. Repeat for the prescribed number of repetitions. One-Arm Dumbbell Row Exercise. Holding a dumbbell in one hand with arm fully extended, bend at the hips until your torso is at approximately a 30-degree angle to the floor. Comments and tips. Although dumbbell rows require the use of your arm, it’s your back that mainly benefits from the workout. When you perform a one-arm dumbbell row with perfect form, it becomes the perfect exercise to work your back. Although it is frequently done wrong and can lead to injury, single-arm rows should be a go-to exercise if you stick to these simple recommendations. Dumbbell rows are a great way to target the lat muscles and doing them one arm at a time, as in the one arm row, allows you to lift heavier weights and focus more on the lats as well as the biceps (which also work during this exercise).