How to row dumbbells in the gym.

The single arm dumbbell row is a bent over row variation that uses a bench to stabilize the leg and arm on the non-working side while training the back unilaterally.

The rhomboids, trapezius, rear deltoids, and latissimus dorsi are all worked during a one-arm dumbbell row.

By keeping the torso stable and at a hinge, the bench lessens the need for the lower body and core, allowing the targeted muscles to be adequately challenged.

Anyone who is new to rows, has trouble keeping their torso stiff or in a hip hinge posture, or has unequal strength on both sides would benefit greatly from this exercise. Because dumbbells provide a neutral grip that may be softer on the shoulder joint.

it can also be beneficial for people who find other row variations to be too taxing on the shoulders.

“As you drive your car, open a door, or type on your computer during the day, your arms are extended out in front of you. In addition to strengthening your lats, rowing helps you develop your rhomboids and rear delts, two important muscle groups that counterbalance all of life’s pressing activities.

Instructions for the Dumbbell Row

When performing the dumbbell row, the biggest mistake most men make is to start with their knee on top of the bench. According to Samuel, this places the spine in a bad position, which can both detract from the back muscles you want to strengthen and put you at risk for injury.

He advises working from a hinge posture and moving your knee off the bench instead. Although the bench will still be used for support, your stance will be considerably more balanced.

• In front of the bench, place your feet shoulder-width apart. Lower your torso and push your butt back. Then, stretch your off arm such that your palm rests on the bench. Be cautious to maintain your shoulders over your hips.
• Use the working hand to grasp the dumbbell. To generate tension across your entire body, squeeze your abs and glutes. Your head should be in a neutral position and your back should be flat.
• To raise your elbow and row the weight, contract your mid-back muscles. Avoid rotating your lower back and maintain a level shoulder position.
• After a little pause, return the weight to its starting position.

One-Arm Dumbbell Rows

She performed four sets of ten reps each with 115s before the sets began. The 60s were followed by the 80s and 100s. I only needed to utilize the gym’s heaviest dumbbells, and they were only 120s.

The whole lat, upper back, and trap muscles are worked when performing one-arm dumbbell rows. Because the back structure is so big and intricate, it is best to train it with multiple workouts for a more thorough development..

Position at Start

These can be done in a few different ways. I like to perform these off the ground with one hand on the dumbbell rack, both feet on the floor, and a staggered step.

However, most other people choose to utilize a weight bench. To create a base, place one leg (knee) on the floor and the other on the bench for support. Bend so that your back is parallel to the floor in both positions. Now, with your back flat and parallel to the floor, reach down and lift a dumbbell. On the bench, the opposite arm ought to be locked out.

Downward Movement

Downward Movement: Take a deep breath and, keeping your back flat and your shoulders pushed back, slowly drop the dumbbell to your starting position.

To keep an eye on any changes in your shoulder or back position and to check for trunk rotation, try doing this exercise while facing a mirror.

Some Advice for Improving Your One-Arm Dumbbell Technique

Instead than using your biceps, focus on using your back to pull the dumbbell up.

Perform negatives (lowering). In this manner, you can perform overload exercises on your back.

Neo pad One-arm dumbbell rows with straps. Most lifters can’t hold the weight for the entire set without straps.

Using straps allows you to pull more with your stronger lat muscles than your biceps because you are not gripping as tightly, allowing you to “feel” the movement working your target muscles. Additionally, straps will allow for improved form, which is essential for optimal outcomes.

Read more about straps in this article’s extra section.

Tips

For people who have trouble maintaining a hip hinge position, the single arm dumbbell row might be a useful row variant. To prevent straining the spine and guarantee that the targeted muscles are used, it is nevertheless crucial to do this exercise with proper technique.

To keep your spine neutral, tuck your ribs closer to your pelvis and press your non-working hand into the bench so it actively supports your body.

Instead of throwing the weight up, you should pick a weight that you can manage in both directions.