The single-arm dumbbell row is a powerful compound exercise that primarily targets the latissimus dorsi, the broad muscles on either side of your back. It also works the rhomboids, trapezius, rear deltoids, and the biceps, making it an excellent choice for developing upper body strength and symmetry.
How to Do It:
- Place your right knee and right hand on a flat bench for support.
- Hold a dumbbell in your left hand with your arm fully extended toward the floor.
- Keep your back flat and core engaged.
- Pull the dumbbell straight up toward your waist, squeezing your back muscles.
- Lower the weight in a controlled motion and repeat.
- Switch sides and repeat the same number of reps with the other arm.
Form Tips:
- Avoid twisting your torso.
- Keep your neck neutral and eyes looking down.
- Focus on pulling with your back, not your arm.
Recommended Sets, Reps, and Weight:
- Beginners: 3 sets of 10–12 reps per arm with a light to moderate weight (something you can row with good form, around 20–30% of your bodyweight per dumbbell).
- Intermediate: 4 sets of 8–10 reps per arm with moderate to heavy weight.
- Advanced: 4–5 sets of 6–8 reps with heavier weight, focusing on controlled movement and a strong squeeze at the top.
Daily Use for Improvement:
To build strength and definition, perform this exercise 2–3 times per week. Increase weight gradually as you become more comfortable and your muscles adapt.
Tracking Progress:
You’ll know you’re improving if:
- Your rows become smoother and more controlled at higher weights.
- Your posture and shoulder stability improve.
- Your back looks more developed and symmetrical.
The single-arm dumbbell row is not just about back gains; it also trains balance, core control, and unilateral coordination, making it a staple in any strength-training routine.
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