Single Arm Dumbbell Row

Overview of the exercise

The single arm dumbbell row is a great exercise for targeting the muscles in your back, particularly the lats, rhomboids, and traps. This exercise is performed using a single dumbbell and a flat bench, making it a versatile and convenient option for those looking to strengthen their back at home or in the gym.

The single arm dumbbell row is also a great exercise for improving posture and overall upper body strength. Additionally, it can be easily modified to target different muscle groups and accommodate different fitness levels.

Exercise Profile:

Muscle Group Targeted: Upper Back

Equipment: Dumbbell

Mechanics: Compound

Experience Level: Beginner

Secondary Muscles hit: Biceps, Lats, Shoulders, Lower Back, Abs

Instructions:

Start by selecting a weight for your dumbbell that is appropriate for your strength level.
Begin by standing with your feet shoulder-width apart and your knees slightly bent.
Place your left hand and left knee on a bench or a weight bench. Keep your back straight and your core engaged throughout the exercise.
Pick up the dumbbell with your right hand, keeping your elbow close to your body.
Slowly lift the dumbbell up towards your chest, keeping your elbow close to your side.
Hold the contraction at the top for a moment before slowly lowering the dumbbell back down to the starting position.
Repeat the exercise for the desired number of reps and then switch sides to work your left arm.
Remember to keep your back straight throughout the exercise and to engage your core to maintain proper form.