TETSUDumbbell One Arm Bent-Over Row
The Dumbbell One Arm Bent-Over Row is a dumbbell exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Bent-Over Row
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Dumbbell One Arm Bent-Over Row work?
The Dumbbell One Arm Bent-Over Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Bent-Over Row?
You need a dumbbell to perform the Dumbbell One Arm Bent-Over Row.
How many sets and reps of the Dumbbell One Arm Bent-Over Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell One Arm Bent-Over Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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