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One arm dumbbell row

One of the most common upper back exercise, effectively targeting the lats, trapezius, rhomboids, posterior deltoid head, biceps brachii and forearms, the dumbbell row is a bread and butter back exercise.

Similar in nature the barbell bent over row, the dumbbell row allows for each arm to work independently of the other in an isolateral nature. This has the benefit of reducing the chance of imbalances in strength and size, unlike the barbell variation where the stronger half can over power the weak. The dumbbell also allows for more freedom during the execution as the arm is not fixed unlike when gripping a barbell with both hands.

Performing one arm dumbbell rows

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Find dumbbells of the suitable weight for you to execute the exercise.
  • Kneel one knee and foot on a bench, with your arm supporting your upper body.
  • Bend over, whilst keeping back straight, grasping the dumbbell with other arm.
  • Pull dumbbell up to lower abdomen, maintaining good body posture. Do not twist excessively to throw the weight up. Keep working arm relatively close to sides throughout execution, to stress latissimus dorsi.
  • Once peak contraction is made, and elbow is brought back past back level, slowly return dumbbell back to starting position.
  • Repeat for desired repetitions. Repeat with other arm.

Dumbbell rows courtesy of Fitness Uncovered - Bodybuilding & Fitness

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