Difficulty level: Beginner
Target Muscle: Back
Equipment: Dumbbell
Instructions for proper form
1. Begin by placing a flat bench next to you. Place one knee and the same side hand on the bench for support; your other foot should remain on the ground. 2. With your free hand, grab a dumbbell from the floor. 3. Keeping your back straight and engaged, pull the dumbbell towards your hip, focusing on using your back muscles. 4. Squeeze your shoulder blades together at the top of the movement. 5. Slowly lower the dumbbell back to the starting position. 6. Repeat for the desired number of reps before switching sides.
Common mistakes to avoid
1. Don’t round your back; maintain a neutral spine throughout. 2. Avoid pulling with your arm; focus on engaging your back muscles. 3. Don’t let your elbow flare out too much; keep it close to your body. 4. Avoid excessive twisting of your torso; the movement should remain controlled and stable.
Benefits
Specific benefits of the exercise
1. Strengthens the latissimus dorsi and upper back muscles. 2. Improves posture and shoulder stability. 3. Enhances grip strength.
Expected results and timeframe
With consistent training, expect increased back strength and definition in about 4-6 weeks, depending on your training frequency and nutrition..
Who this exercise is best for
This exercise is ideal for beginners looking to strengthen their back muscles, improve posture, or incorporate compound movements into their routine.
Scientific studies supporting its effectiveness
Research indicates that exercises targeting the latissimus dorsi, such as rows, contribute to greater functional strength and improved performance in other fitness activities, as highlighted in studies about resistance training for muscular strength.
Variations
Beginner modifications
1. Use a lighter dumbbell to perfect your form. 2. Perform the exercise with no weight initially to focus on movement quality.
Advanced progressions
1. Increase the weight of the dumbbell progressively. 2. Incorporate a pause at the top of the row for added muscle engagement. 3. Perform the exercise on an unstable surface to enhance core stability.
Integrations
Complementary exercises
1. Bent-over dumbbell row. 2. Pull-ups or assisted pull-ups. 3. Dumbbell deadlift.
Super set recommendations
Try supersetting the Single Arm Dumbbell Knee Supported Row with Push-ups or Dumbbell Bench Press for balanced upper body strength training.
Sample workout routines
1. Warm up with dynamic stretches. 2. Complete 3 sets of 8-12 reps of Single Arm Dumbbell Knee Supported Row. 3. Follow with 3 sets of Push-ups. 4. 3 sets of Plank for core stability.
Exercise combinations
Combine this row with exercises that target opposing muscle groups, such as push-ups or chest presses to create a balanced workout.
Best time to do this exercise in your workout
Incorporate this exercise in the middle of your upper body workout routine after warming up but before more isolated exercises, to maximize back engagement while you are fresh.