Dumbbell Single Leg Row With 1 Arm and Rotation

How to Do

How to Do Dumbbell Single Leg Row With 1 Arm and Rotation

Each dumbbell single leg row with 1 arm and rotation should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this dumbbell single leg row with 1 arm and rotation.

Beginning

Beginning 1 Arm 1 Leg Row

Step 1: Once you are comfortable with this exercise, you can make it more challenging by alternating your arms instead of lifting with both arms at the same time. Make sure that you don't rotate your torso when you perform the exercise.

Step 2: Another challenging variation would be to perform all the repetitions with one arm, before performing the exercise with the other arm. Make sure that you don't rotate your torso.

Step 3: To add a bit more challenge, add in a rotation when you perform the exercise with one arm. After you have brought the DB up to your chest, slowly and deliberately rotate your torso to the side. Rotate back to center before returning your arm to full extension.

Movement

1 Arm 1 Leg Row Movement

1. Stand with a DB in each hand, with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.

2. Lift one foot off the ground and hold it slightly behind you. Fold at the hips and lean forward so that your torso is about 45 degrees to the ground. Make sure that you don't round your back instead, your back should remain flat.

3. Allow your arms to dangle straight down from your shoulders, elbows fully extended. Your palms should be facing toward the body.

4. Draw your shoulder blades back and down, and keeping the torso at the 45 degree angle and your back flat, drive your elbows straight back to bring the DBs next to your chest. Keep your arms close to your body, and make sure not to let your elbows flare out to the side.

5. Slowly allow your arms to return to full extension and repeat for the required number of repetitions.

6. Avoid the temptation to bring your head up. Instead, keep your head aligned with your neck and spine. Looking down at the ground will help.

Benefits

1 Arm 1 Leg Row Benefits

This exercise can be performed at home or in the gym.

This exercise will strengthen the muscles in your back. Your core muscles will also be activated to hold your torso in position as you perform the exercise and to help you balance while you stand on one foot.