One Arm Dumbbell Bench Rows

Muscle Group: Back

One Arm Dumbbell Rows work each side of the back independently.

Compared to Barbell Rows: One Arm Dumbbell Rows isolate the lat muscles on each side. Because you’re lifting lighter you can get a better peak contraction at the top of the movement. Heavy movement is good but not as important as emphasizing a full range of motion, this will really define the centre of your back.

  1. Taking a dumbbell in one hand, bend forward from the waist until your upper body is nearly parallel to the ground.
  2. Place one knee and your free hand on the bench for support.
  3. Begin with the weight down at arm’s length, feeling the best stretch possible. Turn your hand so that the palm faces toward your body.
  4. Keeping your body steady, lift the weight up to your side, focusing on doing the work with your back rather than your arm. Lower the weight, keeping it under control.
  5. Do an equal amount of reps for both sides of the back.

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