How to Do One-arm Dumbbell Rows for Back Muscles – One Arm rows

Outlines to be discussed

• What is a one-arm dumbbell row?
• One arm rows benefit
• How to Do the One-Arm Dumbbell Row
• Common mistakes you should avoid
• Modifications and Variations

What is One arm dumbbell rows?

A row is a fundamental movement that is an important addition to everyone’s training routine. But today, our major focus will be on one-arm dumbbell row. The one-arm dumbbell row is the variation of the dumbbell row and an exercise that is used to build back muscle and strength. It is not easy to build your upper back without machinery, but the one-arm dumbbell row does a good job. This exercise also strengthens your biceps and shoulders. Be careful if you have lower-back problems. One arm row can be performed during your back workouts, upper body workouts and full-body workouts.

Benefits of dumbbell rows

• This exercise provides strength to the back muscles including your grip and forearm muscles. It may help to improve the rounded shoulder position that results from the bad posture.
• The main muscles groups that work during this exercise is the latissimus dorsi or lats.
• If you focus on one arm at a time you may better isolate the lats and may lift the higher weight than the classic barbell row.
• You can also lift more weight if you place your free hand on your thighs or another stable surface. But always remember the goal of this exercise is to reach the maximum range of motion of the movement rather than simply lifting the heavier weights.

How to Do the One-Arm Dumbbell Rows

The question which beginners ask while starting this exercise is how to do Dumbbell Rows to build back muscles. Here, I will try to teach you how easily you can perform this exercise.

• Assume the standing position and hold a dumbbell in your right hand with your palm facing in.
• Hinge forward until your torso becomes parallel with the floor or slightly above the floor and after this start the movement by driving the elbow behind the body while retracting the shoulder blade.
• Now pull the dumbbell towards the body until the elbow is at the midline or just pass the midline and then slowly lower the dumbbell back to its initial position.
• Repeat for the appropriate number of repetitions.
• Switch sides and repeat the same number of repetitions with the opposite arm.
• Perform two to three sets of the exercise, with a one-minute rest between sets.

Common mistakes you should avoid

Avoid the errors while performing One arms dumbbell rows so that you may prevent strain or injury.

• Lifting Too Much Weight

If you are a beginner then do not try to lift too much weight. Start with lighter weight and more repetitions and squeeze the shoulder blades during the movement so that you may get the shoulders and rhomboids firing. After you master the basic movement through the full range of motion, increase the weight and decrease the number of repetitions.

• Moving Arm Rather Than Shoulder

To initiate the row, you have to move the shoulder blade, not the arm.

•  Jerking or Twisting Motion

Avoid the twisting of the spine and shoulder or prevent the jerking of weight. If you are doing this, you are likely using too much weight.

• Rounded Back

Avoid the rounding of the back or curved back during this exercise. You must keep the back straight throughout the One-arm dumbbell rows exercise.

Modifications and Variations

Single-arm rows or bent-over one-arm dumbbell rows can be performed in different ways depending on your needs and skill level. You may perform this exercise by aligning yourself perpendicular to an exercise bench and place your free hand on the bench to support yourself.

• Symmetrical stance one-arm dumbbell rows

Whenever you are comfortable with one arm dumbbell row exercise, you can perform this exercise by standing square on the bench. Instead of supporting yourself with a leg and hand on the bench, you may only have one hand on it while you row with the other. This act may enhance the challenge to your core because you’ll have to work harder against the weight to hold your torso in place while you row it up and down.

• Gym ball one-arm dumbbell row

Switching out the bench for an unstable inflatable ball is a sure-fire way to increase the work your core has to do to keep you still while you perform your rows. This makes this exercise a better all-around workout even if you are unable to carry more weight when leaning on a stable surface.