Single Arm Dumbbell Prone Row

Instructions for proper form

1. Begin by securing a flat bench and place your left knee and left hand on it for support. Your right foot should be on the ground, with your right arm holding a dumbbell. 2. Ensure your body is flat and parallel to the ground, with your torso steady. 3. Grip the dumbbell with a neutral grip (palms facing each other). 4. Inhale as you pull the dumbbell towards your hip, squeezing your back muscles. 5. Keep your elbow close to your body as you lift. 6. Exhale as you slowly lower the weight back to the starting position. 7. Repeat for the designated number of repetitions and switch to the other arm, alternating as necessary.

Common mistakes to avoid

1. Avoid rounding your back; keep your spine neutral. 2. Do not excessively raise your shoulder; focus on pulling through your back. 3. Avoid using momentum; the movement should be slow and controlled. 4. Do not lift weights that are too heavy, which can compromise your form.

Benefits

Specific benefits of the exercise

1. Strengthens the latissimus dorsi, improving back width and strength. 2. Enhances muscle coordination and stability due to the unilateral movement. 3. Improves posture by strengthening upper back muscles.

Expected results and timeframe

By incorporating the Single Arm Dumbbell Prone Row into your routine 2-3 times a week, you can expect increased strength and definition in the back muscles within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice to intermediate individuals looking to strengthen their back, improve posture, and develop overall upper body strength.

Scientific studies supporting its effectiveness

Research shows that exercises targeting the latissimus dorsi lead to enhanced muscle hypertrophy (growth) and increased strength when performed with proper form and progressive overload.

Variations

Beginner modifications

1. Perform the row without weights initially to master the movement pattern. 2. Use a lighter dumbbell to ensure proper form. 3. Perform the exercise while seated if prone on the bench is uncomfortable.

Advanced progressions

1. Increase the weight of the dumbbell progressively as strength improves. 2. Perform the row on an incline bench for added difficulty. 3. Incorporate resistance bands for additional resistance.

Integrations

Complementary exercises

1. Lat Pulldown. 2. Seated Rows. 3. Pull-ups.

Super set recommendations

Pair this exercise with Dumbbell Bench Press for a balanced upper body workout focusing on both back and chest.

Sample workout routines

Upper Body Routine: 1. Single Arm Dumbbell Prone Row – 3 sets of 8-12 reps per arm. 2. Dumbbell Bench Press – 3 sets of 8-12 reps. 3. Lateral Raises – 3 sets of 10-15 reps.

Exercise combinations

Combine with exercises like Dumbbell Deadlifts and Face Pulls to create a comprehensive back and shoulder workout.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your upper body workout when your muscles are adequately warmed up but not fatigued.