Single Arm Dumbbell Bent Over Row

Instructions for proper form

Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Bend your knees slightly and hinge at your hips to bring your torso forward while keeping your back straight. Your other arm can be used for support by placing it on your thigh. Pull the dumbbell towards your hip, keeping your elbow close to your body and squeezing your shoulder blade back during the lift. Lower the dumbbell back to the starting position with control.

Common mistakes to avoid

Avoid rounding your back or twisting your torso during the movement. Don’t allow your shoulder to slump forward; keep it down and back. Ensure you’re not using momentum to swing the dumbbell but performing a controlled motion instead.

Benefits

Specific benefits of the exercise

Strengthens the latissimus dorsi, improves upper body strength, enhances posture, and develops grip strength.

Expected results and timeframe

With consistent practice (2-3 times per week), individuals may see improved upper back strength and definition in about 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their back muscles and improve their posture. It’s also suitable for individuals recovering from upper back injuries, as it allows for controlled movement.

Scientific studies supporting its effectiveness

Studies show that unilateral exercises like the single-arm row can help improve muscle balance and coordination, as noted in research published by the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

If the standard position is difficult, perform the exercise seated on a bench with support for your non-working arm. You can also use lighter weights until proper form is mastered.

Advanced progressions

To increase difficulty, you can perform the row with a heavier dumbbell, incorporate a pause at the top of the lift, or add a rotation by rotating your torso at the end of the pull.

Integrations

Complementary exercises

Complement this exercise with push-ups, planks, or shoulder presses to enhance overall upper body strength.

Super set recommendations

Pair with a bench press or push-up for a superset, working both pulling and pushing movements for a balanced upper body workout.

Sample workout routines

Include 3 sets of 10-15 reps of the single-arm dumbbell bent-over row in an upper body workout alongside bench presses, dumbbell shoulder presses, and tricep extensions.

Exercise combinations

Consider combining with exercises such as the single-arm dumbbell shoulder press or a single-arm dumbbell deadlift for a comprehensive workout targeting the upper body and reinforcing core stability.

Best time to do this exercise in your workout

Perform this exercise during the strength training portion of your workout after a proper warm-up, ideally after compound movements like deadlifts or squats to ensure your back muscles are ready to engage.