One-Arm Dumbbell Row

This exercise is critical for development of  the entire back. It is a favorite of mine because of its effectiveness but also because of the small amount of equipment needed to perform the movement – one dumbbell and one bench or chair.

One Arm Dumbbell Row Step 1

Stand near a bench or other stable object. Take a wide stance with one leg in front of the other. The leg in the back should be out to the side. Lean forward with your hips until your body is parallel with the floor. Be sure to bend your knees to support the back.

Place the hand closest to the bench on the bench and pick up a dumbbell with the outside hand. Use a neutral grip (palm facing inward – toward the bench). Keep the hand with the weight in it hanging straight down.

One Arm Dumbbell Row Step 2

Concentrate on using your back muscles to bring your elbow as high as possible with the weight moving towards the hip. Pause for just a second and slowly return to the starting position.

After you have completed all desired repetitions on one arm. Switch positions and repeat for the other arm.

Yours in Movement,

Coach