An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine. Doing one side at a time with this row will allow you a bigger and safer range of motion, all while building muscle and strength. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Ensure your back is in neutral and the dumbbell is off the floor with your arm extended. This variation is the ultimate test for core strength, as you must tighten up every muscle to keep your body from rotating during the movement. Nothing is better than finding an exercise that gives your back the attention it deserves. by Lukrembo)https://www.youtube.com/watch?v=EtZ2m2Zm3vY\u0026t=0sAbout Me: I'm a college student with a passion for fitness hoping to make it my career. If you push yourself through the exercise with a weight that is too heavy, you might not use the proper muscles and may even wind up with an injury, warns Jones. With this row variation, you can focus on one side at a time, allowing your weaker side to catch up not only in strength but also in symmetry. The one-arm dumbbell row is a great medium-intensity exercise that helps to build muscles in your mid back. Sam Hopes. It is not as despised as the deadlift or brushed aside like the straight-arm cable pulldown. Your torso should be at a 45-degree angle to the floor. Keeping your elbows close to your sides, curl your hands up to shoulder height. % of people told us that this article helped them. Roll out a yoga mat or gym mat and lie down with your back flat on the mat. Also, we suggest using a bench for this move, but feel free to use whateveris available at home or the gym - a plyo box or kitchen bench will do the trick - as long as it provides you with a stable surface. Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. When you lift, make sure that you lift with your back and shoulder muscles instead of your arms. Everything you want to know about our top-rated Study Programs Muscles worked in the single arm dumbbell row, How to do the one arm dumbbell row and common mistakes to avoid, One arm dumbbell row variations and programming tips. Can you do a one arm dumbbell row without a bench? It is also a horizontal pulling exercise, meaning you're pulling the weight toward your chest similar toa bench press. Copyright The American Council on Exercise. Even though this exercise isnt a rotational movement, the anti-rotational aspect of keeping your hips still while pulling with one arm will build a stronger rotation for your core. Variety is the spice of life, and these row variations may be just what your routine needs when things start to feel stale. If your hand is too far back (towards your knee), youll be unstable and may fall over as you lift a heavy weight. For this exercise, start with your feet shoulder-width apart and hinge forward at your hips, keeping your back straight. Heres how it works. Dodds recommends using a mirror to get into the right position at the start to make sure youre aligned properly. How to do a One-Arm Dumbbell Row Begin with feet hip-distance apart, holding the dumbbell in one hand. You can lift until your elbow is elevated above your back with light weights to exercise middle- and upper-back muscles. Lean your chest forward, keeping your back flat. It's a great addition to any back workout! Rounding your back might be your reaction to make the exercise a little easier, however, doing so can cause added stress on your spine, warns Bill Daniels, C.S.C.S., C.P.T., founder of Beyond Fitness. I can give some more examples of pushing and pulling movements below. Today's episode focuses on the single arm dumbbell row, also known as the bent over dumbbell row, unilateral dumbbell row, or the one arm row.Looking to get protein powder, creatine, or any other supplements? Exhale and lift both arms to the side, maintaining a slight bend in the . Bend your knees and place your feet flat on the ground. Here's a sample back routine that shows you how to best program single arm rows (and a few of its variations!). You may also want to reduce the weight that you are lifting if you feel that you're struggling to maintain a consistent breath pattern. Cable rows. Place your left knee on the bench under your hip and your left hand under your shoulder. Expert Interview. This helps with proper alignment and ensures you dont place added stress on your back. The dumbbell row should be a back training staple. To do this, stand facing the bench or surface and hinge at the hips to perform the row with just one hand on the bench. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Follow these tips from Samuel for more detailed form cues. Do Vibration Plates Work For Weight Loss & Muscle Gain? In a society built on slouching and rounded shoulders, posture is an issue for many of us. Postural effects on cerebral blood flow and autoregulation. To avoid uneven muscle development, make sure that you do the same number of sets and reps with both arms. There are 9 references cited in this article, which can be found at the bottom of the page. While the bench supported row is just about as common as the dumbbell curl in the weight room, Samuel recommends one major deviation from popular form to perform the exercise optimally. JennSinrichis a Boston-based freelance editor,writer,and content strategist. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Instead, start small and work your way up. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Isolating one side of the body at a time forces the weaker muscles to engage on their own and develop strength that rebalances your body and results in stronger function overall, says Welch. Unless you have a lot of experience, I don't recommend that. Try performing this exercise alongside a mirror to monitor any change in your back or shoulder position and check for trunk rotation. Muscle aches from an exercise tend to be over a whole area, they aren't specialized to one specific area and they tend to be a dull ache instead of any sort of sharp or severe pain, explains Jones. Incorporate this move and similar ones into one of these popular workouts: Garrett ZK, Pearson J, Subudhi AW. Start by placing a dumbbell on the side of your platform, and kneel your left leg and right hand on the bench, so that your upper body is parallel to the ground. 2023 Hearst Magazine Media, Inc. All Rights Reserved. With over a decade of experience, he specializes in functional training, yoga, pilates, exercise and aging, home exercise programs, and numerous fitness diets. A single-arm row works the muscles in the upper and lower back, as well as the shoulders and biceps in the arm. Eb says: Once you're in position, it's easy to underestimate the row: Just pull the dumbbell up. It will take some trial and error to figure out what you like most and what combination gives you the best results. Keep [the hand weight] under control and you will get more from the exercise.. Are Workout Splits Better Than Full-Body Sessions? A stronger back and grip will help with your pushing and pulling movements, squats, and deadlifts. The dumbbell row is a strength training staple but are you sure you're even doing the exercise correctly?For this basic gym necessity, you shouldn't settle for anything other than perfect formespecially because it's such a simple, essential movement when done properly. This dumbbell row variation provides plenty of bang for its buck and deserves a spot in your program. It's an excellent addition to any strength program and can be performed anywherein the comfort of your home or the gym. However, the one-arm dumbbell row is loaded with other benefits as well. Grip a dumbbell in your left hand, then place your right knee and right hand on the left edge of a bench. This might sound like a lot of coordination, but the movement comes quite naturally for most. To target the biceps (front of the upper arm), upper chest, and front of the shoulders, Thomas recommended adding the supine chest fly exercise to your arm workout rotation. As with any exercise, its important to make sure youre doing it rightnot only so you reap the benefits, but also so you dont wind up with an injury. Stand with your feet at shoulder width apart in front of the bench. Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Get your questions answered right away,and find out which Study Program is right for you! Especially when you start learning the dumbbell row, it's important to learn to be in control of your hips and spine. Thank you, {{form.email}}, for signing up. You can either balance in this position, placing your non-working hand on your knee, or you can use a bench or rack for support. Row the weight up,making sure that only your arm not your torso moves during the exercise. This has a direct carryover to sports, including anything involving throwing, pushing, sprinting, and jumping. [In this instance,] you're more likely to hurt your shoulder or your chest. Your right leg should be to the side of the bench with your foot flat on the ground. Keep your back straight, your eyes down, and your elbow tucked by your side, and slightly rotate your shoulder in to undergo a full range of motion. Instead of supporting yourself with your leg and hand on the bench, youll only have one hand on it while you row with the other. In this video, we'll be going over how. This puts the spine in a poor spot, according to Samuel, which can both take away from the back muscles you're looking to recruit and open yourself up to potential injury. To perform the one-arm dumbbell row correctly, you need to start by placing one leg on the bench. Barbells are great, but if you are like almost everyone (except those who regularly do their unilateral exercises! With your palm facing the side of your body, slowly pull the weight in an arcing motion toward your back hip until your arm is at a 90-degree angle. Step 1 Support Yourself on a Flat Bench Syda Productions / Shutterstock Put one hand and the same-side knee on a flat bench with a dumbbell resting on the bench between them. Whether youve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! Athletic Greens AG1 Review: Is This Greens Powder Worth It? Stand with feet shoulder-width apart, core braced. #Gym #ExerciseTutorial #DumbbellRow Heres a look at some of the key benefits of performing dumbbell rows. Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. The most eye-catching perkof the one arm dumbbell row is obviously going to be the V taper width that comes frombuilding up your lats. 13 August 2021. https://www.exercise.com/exercises/one-arm-dumbbell-row, https://www.muscleandperformance.com/training-performance/how-to-do-the-one-arm-dumbbell-row-6266, http://www.weighttraining.com/exercises/one-arm-dumbbell-row. Read on to find out more. "Balance" is the key word here, since the pull of the row and focus on your posterior muscles will help to offset all the pushing you do, both in common strength training movements like presses and throughout your day-to-day activities. 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