Dumbbell One Arm Row – Simple How To Guide For Good Form

The Dumbbell One Arm Row is a well-known weight lifting exercise to work your back and shoulders. Do you want to know how to have excellent technique and effective movement to strengthen your shoulders and back efficiently? You’ll need to use this how to tutorial in order to get started today.

Dumbbell One Arm Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbell and Bench
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell One Arm Row Procedure

  • You will start by picking up a single dumbbell and placing one hand and the same side knee on a flat bench.
  • Start with your body close to parallel with the floor, dumbbell in one hand hanging toward the floor and bracing with that side leg.
  • Pull the dumbbell up, keeping your elbow out away from your body.
  • Squeeze at the top and then slowly lower the dumbbell back down.
  • Then, repeat until you have executed a full set on one side then switch arms and do the same number of reps.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


Should you desire to experience the highest quality gains, you need to abide by these easily done tips. Likewise, when you need to protect yourself against an injury, you should adhere to these tips.

  • execute your major compound movements at the beginning of your routine, then complete isolation movements to concentrate on particular muscles in the end. You really want the maximum results of your individual muscle groups when you accomplish coumpound exercises such as, bench, deadlift, and squats. Next you want to focus on the muscle groups of which you determined were weak for those movements, or regions that didn’t get fatigued as a result of the style of compound lift you executed.
  • Reduce soreness by conducting a handful of minutes of cardio targeting your target muscles at the end of your workout. This cardio exercise is really removing much of the lactic acid. Thus you are going to be improving your healing.
  • Concentrate On Your Breathing. For this and most workouts breathing is very important. You have to be breathing out during your target muscle flexing and breathing in when your target muscles are extending.
  • Drink Water. You will have recover quicker and considerably more energy when you consume water during your exercise.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to stop these basic issues to sustain quality form and muscle growth. At the same time, when you eliminate these issues you will reduce the odds of developing injuries.

  • You Can’t Exercise By Yourself. Your partner are generally a good driving force. A companion may be beneficial spotter.
  • You’ll Do Better To Not Omit A Warm-Up. Warming your Muscle tissue is the Best way to prevent injuries.
  • You Can’t Dismiss Any Of Your Pains. Tender muscles and injury pain are certainly not always the same. When you feel painfulness after you are doing exercises you should certainly stop, or you could simply just mhelp make your injury more serious.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell One Arm Row Recap

You finally be able to train with dumbbell one arm row thoroughly. Finally your following level is to implement dumbbell one arm row as a piece of a long term strength training strategy to grow your Deltoid.

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