How to Properly Perform the Single Arm Bent Over Row
By: Mitch Kramer
The dumbbell single arm bent over row is a staple exercise for building a strong and muscular back. In this blog post, we'll guide you through the proper technique to perform this exercise using a dumbbell and a bench with minimal support.
Why Include Dumbbell Rows in Your Routine?
Dumbbell rows are excellent for targeting the upper back, lats, and even the biceps. They also help improve posture and shoulder stability, making them a must-have in any strength training program.
Step-by-Step Guide to the Single Arm Bent Over Row
Set Up Your Equipment:
You’ll need a dumbbell and a bench. Place the dumbbell on the floor next to the bench.
Position Your Body:
Stand next to the bench with your feet shoulder-width apart.
Place one knee and the same-side hand on the bench for support. Your other foot should be firmly planted on the ground.
Grip the Dumbbell:
With your free hand, grab the dumbbell from the floor. Your palm should be facing your body.
Assume the Starting Position:
Keep your back flat and your core engaged. Your torso should be parallel to the ground, and your shoulders should be squared.
Perform the Row:
Pull the dumbbell upwards towards your hip, keeping your elbow close to your body. Focus on squeezing your shoulder blade towards your spine at the top of the movement.
Lower the dumbbell back to the starting position in a controlled manner, ensuring you maintain good form.
Repetitions and Sets:
Perform the desired number of repetitions (typically 8-12) for one arm, then switch to the other arm. Aim for 3-4 sets per arm.
Common Mistakes to Avoid
Rounding the Back: Keep your back flat to avoid strain and maximize the effectiveness of the exercise.
Using Momentum: Avoid swinging the dumbbell. Use a controlled movement to fully engage the back muscles.
Incorrect Elbow Position: Keep your elbow close to your body throughout the movement to properly target the back muscles.
Benefits of Minimal Support Variation
Performing the dumbbell single arm bent over row with minimal support on the bench increases the demand on your core and stabilizing muscles. This variation not only strengthens your back but also improves overall balance and coordination.
Watch our video tutorial to see a detailed demonstration of the proper form and technique for the single arm bent over row. Happy lifting!
Incorporate this exercise into your routine to build a strong, resilient back and enhance your overall fitness. For more tips and tutorials, stay tuned to our blog!
