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The One Arm Dumbell Row


See Muscles Involved

Primary Muscles Involved
Latissimus Dorsi, Teres Major, Rhomboids, Posterior Deltoid

Other Muscles Involved
Biceps, Forearms (gripping the weight), Abdominals (preventing the body from twisting)

Execution
While holding a dumbell in one hand, rest the opposing hand and opposing knee on a horizontal bench. Let the weight hang at the lowest possible position while maintaining neutral spine (neither hunched over nor arched). This is the starting position. While gripping the weight, smoothly pull the elbow back as far as possible (Finishing Position). Smoothly lower the weight back to the starting position.

Tips and Safety
Exhale during the exertion and inhale when lowering the weight.
Do not allow the torso to hunch or twist.
For best results, focus on pulling the elbow back instead of focusing on raising the weight.






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