Equipmentdumbbell
Difficultybeginner
upper backback
Dumbbell One Arm Bent-Over Row
The dumbbell one arm bent-over row is a unilateral strength exercise targeting the upper back, with secondary emphasis on the biceps and forearms. It involves hinging at the hips and pulling a dumbbell towards the chest while maintaining a stable, neutral spine.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- 2.Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- 3.Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- 4.Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- 5.Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 6.Repeat for the desired number of repetitions, then switch sides.
Secondary Muscles
bicepsforearms
Track Dumbbell One Arm Bent-Over Row in RepEight
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