One Arm Dumbbell Row
The one-arm dumbbell row is a versatile exercise targeting the upper and middle back, shoulders, and biceps.
Instructions
- Place your right knee and your right hand on a bench, keep your back straight.
- Hold a dumbbell in your left hand with your arm extended and your palm facing towards your body.
- Pull the dumbbell up to your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Common Mistakes to Avoid
- Rounding or arching the back instead of keeping it straight.
- Using momentum to lift the weight instead of slow and controlled movements.
- Not keeping the elbow close to the body.
- Overextending the arm at the bottom of the movement.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | compound |
| Equipment | dumbbell |
| Muscle | middle back |