Difficulty level: Intermediate
Target Muscle: Back
Equipment: Dumbbell
Instructions for proper form
Begin standing on one leg while holding a dumbbell in each hand. Slightly bend your supporting knee and hinge forward at your hips, keeping your back straight and your core engaged. Allow your arms to hang down in front of you, palms facing each other. As you initiate the row, pull the dumbbells toward your hips while keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement. Slowly lower the dumbbells back to the starting position, ensuring to maintain control throughout the movement. Repeat for the desired number of reps and then switch legs.
Common mistakes to avoid
Avoid rounding your back; maintain a straight spine to prevent injury. Don’t allow your hips to sway or twist as you pull the weights; keep your body stable. Also, avoid using momentum to lift the dumbbells; focus on controlling the weight using your back muscles.
Benefits
Specific benefits of the exercise
This exercise strengthens the latissimus dorsi and upper back muscles while improving balance and stability due to the single-leg stance.
Expected results and timeframe
With consistent training (2-3 times per week), individuals can expect to see increased back strength and improved posture in about 4-6 weeks..
Who this exercise is best for
This exercise is ideal for intermediate lifters looking to strengthen their back and improve their balance, as well as athletes seeking to enhance their upper body strength in a functional manner.
Scientific studies supporting its effectiveness
Studies have shown that single-leg exercises engage core stabilizers and enhance overall body balancing ability, which can lead to improved performance in sports and daily activities.
Variations
Beginner modifications
Beginners can perform the exercise with just one dumbbell, using the opposite hand for support on a sturdy object like a bench or wall. Alternatively, execute the bent-over row from a seated or kneeling position to focus on form.
Advanced progressions
To increase the difficulty, add more weight to the dumbbells, increase the number of repetitions, or perform the exercise on an unstable surface like a Bosu ball. Another advanced variation is to incorporate a pause at the top of the row.
Integrations
Complementary exercises
Complement this exercise with other back-focused moves like the conventional bent-over row, pull-ups, or seated cable rows to enhance overall upper body strength.
Super set recommendations
Super set this exercise with exercises targeting the opposing muscle group, such as push-ups or chest presses, to create balanced workouts.
Sample workout routines
Example workout: 3 sets of Double Dumbbell Single Leg Bent Over Rows, 3 sets of Push-Ups, 3 sets of Lunges, and 3 sets of Plank Holds. Organize into a circuit format or do them in a traditional set format.
Exercise combinations
Combine this row with movements that target the shoulders, such as dumbbell shoulder presses, or complementary core exercises like planks to maximize upper body and core strength.
Best time to do this exercise in your workout
This exercise can be effectively performed during the strength training portion of your workout, either at the beginning when you’re fresh or as a part of a circuit after compound lifts.