Dumbbell One Arm Row
Builds your lats and upper back. Better pulling strength supports posture and makes many gym lifts more stable.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand beside a bench, support yourself with the same-side knee and hand on the bench, and hinge slightly at the hips while keeping your back in a neutral position.
- 02
Grip the dumbbell with your free hand and brace your core, keep your shoulder down and allow your shoulder blade to move slightly forward in the bottom position.
- 03
Pull the dumbbell up toward your hip with your elbow close to your body, and squeeze your shoulder blade back at the end of the movement.
- 04
Hold a brief squeeze at the top without rotating your torso.
- 05
Lower the dumbbell back down under control to a full stretch and repeat.
Beginner's guide
§ 03 · GuideBuilds your lats and upper back. Better pulling strength supports posture and makes many gym lifts more stable.
You should feel it in your lats and upper back, not mostly in your biceps or lower back.
A common mistake is twisting your torso to lift the weight. Brace your core and drive your elbow toward your hip.
How to get started at the gym
§ 04 · SisuLiftDumbbell One Arm Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your chest open and avoid rotating your torso; think about driving your elbow toward your hip. Keep your wrist neutral and lower the weight slowly to achieve a full range of motion.
A great exercise for building back thickness and improving shoulder blade control with a dumbbell.
More exercises: Back
§ 06 · Same muscles
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