One arm dumbbell row | How is it done?

How is Arm Dumbbell Row performed?


One arm dumbbell row or more simply rowing with handlebar is a multi-joint exercise for training the back.


The muscles involved in the exercise are great dorsal, great teres, trapezius, rhomboid, posterior deltoid and secondly, long head of the brachial triceps and brachial biceps.


The starting position requires the athlete to support the knee and the right hand on a bench and that with the left hand you grab a dumbbell with a neutral grip.


Your torso will be parallel to the floor, your back will have to maintain physiological curves and your head will have to be in line with the spine, the left arm, which holds the dumbbell, will be extended and perpendicular to the floor, while the left shoulder blade will be abducted.


One arm dumbbell row | How is it done?
The athlete will have to adduct the shoulder blades and perform an extension of the left shoulder, with the simultaneous flexion of the elbow. Performing an arc of circumference, he will have to bring the elbow to the height of the pelvis, taking care to keep it adherent to the torso. The movement ends when the elbow reaches the plane of the trunk or slightly above it.


Once you have performed the repetitions provided, will repeat the movement for the other side: he will put his knee and his left hand on the bench and he will grab the handlebar with his right hand.


The correct execution does not involve torsion of the torso except as a cheating technique.

It is important to exhale in the positive phase of the movement when the dumbbell is "pulled" towards the pelvis and inhale instead in the negative phase when the arm is brought down.


If the forearms tend to collapse before reaching the set number of repetitions lifting straps can be used.



Common mistakes


Common mistake is pull the weight up following a line perpendicular to the ground and do not bring it towards the iliac crest in an arc, also tending to pull more with the arms than with the back muscles.


In order not to create potential risks for the back, it is important that there is no compensation at the level of the spine during the exercise, the spine must maintain physiological curves and must not twist.


We must not "tear" the weight, but pull it in a controlled manner, keep the contraction in the upper part of the movement and do not let the weight fall, but oppose the force of gravity by exploiting the negative phase of the movement to get the most out of the exercise.


The handlebar should pass as close to the torso as possible.



The execution of the one arm dumbbell row can be varied, by varying the type of socket and changing the hand position at the beginning and end of the movement.


For example, with a supine grip we will have a greater involvement of the short head of the biceps, while with the prone grip the movement will take place on the transverse plane, lightening the load from the great dorsal and increasing the work on the upper back.

One arm dumbbell row | How is it done?


Back training is generally a little neglected by gym goers compared to chest or arms, but it is essential for health, for maintaining proportions and for the pursuit of the famous v-shape.


The complete development of the back, a large and complex muscle group, requires various exercises that can target the muscles that make it up in different ways and at different angles.
Usually when it comes to training for the back muscles, deadlifts, pull-ups and barbell rowing are the masters, but the dumbbell rowing is also an exercise to consider.


The one arm row is a multi-joint exercise, which targets the back muscles, in particular the great dorsal, the rhomboids and the trapezius, with a single angle.


The dumbbell rowing machine, compared to the one performed with the barbell, allows you to better control the movement and a greater range of movement, it does not place all the stress on the lower back that the barbell rower places and moreover, being a unilateral exercise, it allows to focus on activating the target muscle more efficiently and to prevent any asymmetries in strength and size.

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