Do you struggle with back pain? Don’t worry, you’re not alone. Countless people across the world suffer from this issue, and it can be frustrating to deal with on a daily basis. If you’re looking for a solution to ease your discomfort and build a stronger back, look no further than the dumbbell supported one arm row exercise. This effective workout targets your middle back muscles while also improving your posture and overall strength. In this post, I’ll guide you through the proper form and technique for mastering the dumbbell supported one arm row, so you can start seeing results and living pain-free.
Dumbbell Supported One Arm Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: 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 Instructions
- 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.
Video Tutorial
Dumbbell Supported One Arm Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Infraspinatus
- Latissimus Dorsi
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
- Wrist Flexors
Dynamic Stabilizers
Stabilizers
Antagonist Stabilizers
Benefits of Dumbbell Supported One Arm Row
The Dumbbell Supported One Arm Row is an effective exercise for strengthening the posterior deltoid muscle. This exercise is great for developing muscular stability and strength in the shoulder joint, as well as for improving posture. The exercise requires users to hold a single dumbbell in one hand and then row it up to their chest level by bending their elbows. By doing this exercise, users are able to effectively target the posterior deltoid muscles in the shoulder and back, providing them with increased strength and stability. Additionally, this exercise also helps to strengthen the surrounding muscles in the shoulder and upper back, allowing users to gain improved shoulder mobility and better posture.
Tips for Performing Dumbbell Supported One Arm Row
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.
Benefits and Tips Video
Frequent 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.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
The Dumbbell Supported One Arm Row is a great exercise for targeting the upper back, but there are a variety of other exercises that can be done to target the same muscle groups. Below is a list of variations, complementary, or alternative exercises that can be used to supplement the Dumbbell Supported One Arm Row.
Incline Dumbbell Rear Deltoid Row
The Incline Dumbbell Rear Deltoid Row is a great complementary or alternative exercise to the Dumbbell Supported One Arm Row. This exercise focuses on the rear deltoid muscles, while the one arm row works on the lats and traps. To perform this exercise, you’ll need an incline bench and a pair of dumbbells. Start by laying face-down on the incline bench with your feet flat on the floor. Hold the dumbbells in each hand with your palms facing up. Pull the dumbbells up towards your body, squeezing your shoulder blades together at the top of the movement. Slowly lower the dumbbells back down to the starting position and repeat for desired number of repetitions. This exercise is a great way to strengthen and build your rear deltoids.
Lever One Arm Lateral High Row (Machine)
The Lever One Arm Lateral High Row (Machine) is a great complementary or alternative exercise for the Dumbbell Supported One Arm Row. This machine works the same muscles as the Dumbbell Supported One Arm Row but with a slightly different angle and range of motion. It also allows for more control over the movement and can target more muscles in the back, shoulders, and arms. Additionally, it is easier to use since it is a machine, so it can be a great option for those who are just starting out or want a less intense workout.
Seated V Bar Cable Row
The Seated V Bar Cable Row is a great alternative or complementary exercise to the Dumbbell Supported One Arm Row. It is performed seated on a bench with a low pulley cable and a V bar handle. The exercise involves pulling the weight back and up towards the chest while keeping the elbows close to the body and squeezing the shoulder blades together at the end of the movement. This exercise targets the same muscles as the Dumbbell Supported One Arm Row but allows for a greater range of motion and stability which can be beneficial when it comes to improving muscle strength and size.
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T Bar Reverse Grip Row
The T Bar Reverse Grip Row is a great complementary or alternative exercise to the Dumbbell Supported One Arm Row. This exercise involves standing on a flat bench and gripping the bar with an overhand grip. With your feet firmly planted on the floor, you will pull the bar up to your chest and squeeze your shoulder blades together at the top of the movement. This exercise targets your lats, rear deltoids, and traps. It’s a great way to build strength and stability in your back muscles, helping to improve overall posture.
Cable Rope Rear Delt Rows
Cable Rope Rear Delt Rows is a great complementary or alternative exercise to Dumbbell Supported One Arm Row. This exercise works on the back muscles, particularly the rear deltoids, rhomboids, and trapezius muscles. It can be done with a variety of cable machines and allows for adjustable weight. You hold the cable rope with a wide grip and pull it towards your body with your elbows slightly bent while keeping your shoulders back and down. This exercise is great for targeting the back muscles and provides a good range of motion. It is also helpful for developing stability and balance.
Dumbbell One Arm Rear Deltoid Row
The Dumbbell One Arm Rear Deltoid Row is a great complementary or alternative exercise to the Dumbbell Supported One Arm Row. This exercise works the rear deltoid muscle, as well as the upper back muscles and biceps. To perform this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in one hand and let it hang straight down. Keeping your back straight, bend your elbow and pull the dumbbell up towards your chest, squeezing your shoulder blades together at the top of the movement. Lower the dumbbell back down and repeat for desired number of repetitions. This exercise is great for targeting the rear deltoids and building upper back strength and stability.
Find More Back Exercises Here
Opposing Complementary Exercises
If you want to maximize the benefits of Dumbbell Supported One Arm Row, you should pair it with exercises that target opposing muscle groups. This will help to create balance in your body, prevent injury, and increase overall strength. Here are some exercises that work the opposing muscles:
Barbell Wide Bench Press
The Barbell Wide Bench Press is a great complement to the Dumbbell Supported One Arm Row. By working the opposing muscle groups, the Barbell Wide Bench Press can help create a balanced upper body workout. This exercise works the chest, shoulders, and triceps, while the Dumbbell Supported One Arm Row works the back, biceps, and forearms. Together, these exercises will help to increase overall strength and build muscular balance throughout the upper body.
Barbell Guillotine Bench Press
The Barbell Guillotine Bench Press is an effective exercise for targeting the chest and front deltoid muscles. It is a great complement to the Dumbbell Supported One Arm Row, which targets the back and rear deltoid muscles. By working the opposing muscle groups together, you create a balanced development that leads to improved posture and improved performance in both exercises. This combination of exercises will help to develop a well-rounded physique.
Barbell Wide Reverse Grip Bench Press
The Barbell Wide Reverse Grip Bench Press is an excellent complement to the Dumbbell Supported One Arm Row. This exercise targets the chest muscles, specifically the upper chest, while the Dumbbell Supported One Arm Row targets the back muscles, specifically the middle and lower back muscles. By combining these two exercises, you can create a balanced workout that strengthens both opposing muscle groups. The Barbell Wide Reverse Grip Bench Press helps build strength in the chest muscles while the Dumbbell Supported One Arm Row helps build strength in the back muscles. This combination of exercises can help to create a balanced and effective workout routine.
Get Stronger and Leaner with Dumbbell Supported One Arm Row
Looking to add a new exercise to your fitness routine? Dumbbell supported one arm rows are a great way to build strength and lean muscle. This exercise targets the upper-back muscles, biceps and forearms. The support provided by the bench allows you to focus on working each arm independently, helping to ensure proper form and balance. With consistent practice, you may notice improved posture and increased muscle definition in your back, arms, and shoulders.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Dumbbell Exercises
