How to Do
How to Do Single Arm Dumbbell Row on Bench
The single arm dumbbell row on bench should begin with 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 the single arm dumbbell row on bench.
Beginning
Beginning One Arm Dumbbell Row
The pectoral stretch is used to lengthen chest muscles so that better posture feels natural and pleasant. Little lengthening can occur if you simply hold your elbow to the side. The goal of changing positions is to extend the anterior (front) muscles that cross the chest.
Movement
One Arm Dumbbell Row Movement
1. Hold a DB in one hand, and place the opposite hand and knee on the bench. Make sure that your back is flat, and that your head, shoulders, and hips are in line. Tighten your abdominals to support your back and spine.
2. Allow the DB to dangle directly under your shoulder with your arm fully extended. Your palm should be facing inward to your body.
3. Pull your shoulder blades back and down, then drive your elbow back to bring the DB toward your chest. Slowly lower the DB back to the start position and repeat for the required number of repetitions before switching sides.
4. Ensure that your torso doesn't twist at the top of the movement and that your back doesn't round or arch. You should be using your back muscles to row the weight up, rather than your arms to pull.
Benefits
Benefits One Arm Dumbbell Row
This exercise can be performed at home or in the gym.
This exercise will strengthen the muscles in your back.
Exercise Aliases
One Arm Dumbbell Row, How to Do a One Arm Row.
