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Dumbbell Bent over Single Arm Row

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The Dumbbell Bent Over Single Arm Row is a strength-building exercise that targets multiple muscle groups, including the back, shoulders, and biceps. This exercise is ideal for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual strength levels. By incorporating this workout into your routine, you can improve muscle balance and posture, increase upper body strength, and enhance overall body control and stability.


Step-by-step guide:

  1. Bend your knees slightly and lean forward from your waist, keeping your back straight, until your torso is almost parallel to the floor.
  2. Extend the arm holding the dumbbell straight down, then pull the dumbbell up to your chest, keeping your elbow close to your body.
  3. Hold the position for a second, then slowly lower the dumbbell back to the starting position.
  4. Repeat the movement for the desired number of repetitions, then switch to the other arm.

Exercise Tips:

  • **Controlled Movement**: Avoid the common mistake of rushing through the exercise. The key to getting the most out of this exercise is to perform it slowly and with control. Lift the dumbbell towards your chest by pulling your elbow up and back. Ensure that your arm is close to your side as you row the weight. Pause at the top of the lift, then slowly lower the dumbbell back to the starting position.
  • **Engage Core and Back Muscles**: Ensure you're engaging the right muscles. The bent-over


Can beginners do the Dumbbell Bent over Single Arm Row ?

Yes, beginners can definitely do the Dumbbell Bent over Single Arm Row exercise. However, it's important to start with a light weight to ensure correct form and prevent injury. It's also beneficial to have a trainer or experienced individual supervise the first few times to ensure the exercise is being done correctly. As with any exercise, it's important to gradually increase the weight as strength and endurance improve.

What are common variations of the Dumbbell Bent over Single Arm Row ?

  • Seated Single Arm Dumbbell Row: In this variation, you perform the exercise while sitting on a bench, which can help isolate the back muscles and reduce the risk of injury.
  • Single Arm Dumbbell Row with Twist: This variation adds a twist at the top of the movement, engaging not only the back muscles but also the obliques.
  • Single Arm Dumbbell Row on Stability Ball: Performing the row on a stability ball adds an element of balance, engaging the core muscles in addition to the back.
  • Renegade Row: This challenging variation involves performing a single arm row while in a plank position, which engages the entire body and particularly strengthens the core.

What are good complementing exercises for the Dumbbell Bent over Single Arm Row ?

  • Push-ups are an excellent complement as they target the chest and triceps, balancing the upper body strength by working the muscles opposite to those used in the rowing exercise.
  • The Lat Pulldown exercise is also beneficial as it targets the same muscle group - the latissimus dorsi - as the Dumbbell Bent over Single Arm Row, but from a different angle, promoting a more comprehensive development of the back muscles.

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