Dumbbell Supported One Arm Row - For Developing A Stronger Pull

Dumbbell Supported One Arm Row – For Developing A Stronger Pull

Dumbbell Supported One Arm Row is a top notch resistance training movement to work the back of your shoulders. Are you working toward gaining strength and form in your deltoids quickly? You should take advantage of this step by step guide to help you get started now.

Dumbbell Supported 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 Supported One Arm Row Procedure

  • Get started by selecting a dumbbell and finding a support that is around waist high.
  • Get in position by stepping into a long stance with your foot and hand that will not be lifting as the support and bend over with your chest parallel with the ground.
  • Begin your row with your arm hanging with the dumbbell straight toward the ground.
  • Pull the dumbbell up with your elbow gliding past your body.
  • Stop at the top then slowly lower the dumbbell back down.
  • Continue with one arm until you have complete a entire set, then repeat with the other arm to ensure symmetry.

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


When you wish to get the greatest outcomes, you will need to implement these easily done tips. Similarly, if you prefer to thwart the probability of injuries, you ought to stick to these tips.

  • Develop Your Technique Before Increasing The Weight. getting proper technique will definitely aid in preventing personal injury and faltering quickly. Quality Technique will certainly enable you to create muscle tissue more rapidly.
  • Go To The Gym With A Plan. Make sure you arrange your training ahead of time if you have a objective. In case your objective is just simply to burn calories, you should certainly still have a plan when you start training.
  • Finding Your Recovery Time That It Is Brief, Yet You Will Be Able To Continue To Complete A Solid Whole Set. When ever your break period is to small you could be unable to complete your complete set, when it is way too prolonged you will be simply waisting time.
  • Lift To Within Failing To Help You Increase The Teardown Of Your Muscle Tissues. Be sure you’ve setup effective safety precautions whenever you’re pushing yourself to close to failure.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to not make these fairly typical issues to build and maintain quality technique and continue to develop gains. In addition, when you prevent these errors you will limit the odds of getting injuries.

  • You Must Not Execute The Exact Same Exercises Each Moment. Any time people execute the exact exercise every workout ones muscle tissue is likely to be trained to complete that solitary exercise well, and you will peak a lot quicker.
  • You Don’t Want To Exercise Solo. Your workout partner are generally a fantastic driving force. A partner can certainly be also important spotter.
  • Don’t Allow Yourself To Cheat. In nearly all cases, cheating is using momentum rather than the strength of your agonist (target) muscle tissue. Once in a while, some cheating on your final rep can be fine to overload your muscle, although not for more than 1 or 2 reps.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Supported One Arm Row Recap

You ought to now have the means to accomplish dumbbell supported one arm row optimally. Now your future level is to implement dumbbell supported one arm row as an aspect of a long term resistance training system to strengthen your Deltoid.

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