One Arm Dumbell Row

Primary Muscle :Mid-Back, Lats

Secondary Muscles:Lower Back, Biceps

Equipment:Dumbbell, Weight Bench

Movement type:Compound

Execution:

Starting by putting your right knee and right hand on a bench. Make sure to keep your back flat and parallel with the floor. Your left leg should be placed nice and wide to offer balance. You should feel most of your bodyweight on your left leg rather on your right arm. Next grip a dumbbell with your left arm with your palm facing inward toward your body. Contract your back muscles rowing the weight up to your side. Keep your elbow close to your body and try to keep your shoulders square during the movement. Switch and perform a set with the other arm. Think of your hands as hooks and pull from your elbows, this will help you to feel the back muscles contracting and less bicep activation.

Starting Position



Finishing Position



Exercise Video

One Arm Dumbell Row

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One Arm Dumbell Row