Dumbbell Single Arm Row

The Dumbbell Single Arm Row exercise is performed with a dumbbell and it works the Lats, the back of the shoulders, the upper back and front of the arms.

Primary Muscle(s):    

Latissimus dorsi

Posterior deltoids

Teres major                           

Mid trapezius

Rhomboids

 

Secondary Muscle(s):

Biceps brachii

Brachialis

Brachioradialis

 

Starting Position

• Place a dumbbell near a bench
• Place one knee and same side hand on top of the bench
• Ensure that your hand is directly under your shoulder and your knee beneath your hip
• Place the other leg out to the side to stabilise and keep this leg slightly bent ● Ensure that your back is straight
• Grasp the dumbbell from the floor

Exercise Movement

• Pull the dumbbell towards your side until it makes contact with your ribs
• Pause briefly, then lower the weight to the start under control
• Repeat as necessary keeping the movement smooth and continuous

→ Alternative – Barbell Bent Over Row