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Dumbbell One Arm Bent over Row

Dumbbell One Arm Bent over Row

The Dumbbell One Arm Bent Over Row is a compound exercise that targets multiple muscles in the upper body, particularly the back muscles. It's a great exercise for building strength and muscular definition in the back, as well as improving posture and stability. To perform the Dumbbell One Arm Bent Over Row, you'll need a dumbbell and a flat bench or sturdy chair. Start by placing your right knee and right hand on the bench, with your left foot firmly planted on the ground, slightly behind you. Pick up the dumbbell in your left hand, allowing it to hang at arm's length in front of you. Keeping your back straight and core engaged, exhale and pull the dumbbell up towards your chest by retracting your shoulder blade. Your elbow should be pointed upwards and close to your torso throughout the movement. Pause for a moment at the top of the contraction, squeezing your back muscles, before slowly lowering the dumbbell back to the starting position. Perform the desired number of repetitions on one side before switching to the other side. It's important to maintain proper form and control throughout the exercise for maximum effectiveness and injury prevention. Adjust the weight of the dumbbell according to your fitness level and gradually increase it over time as you get stronger. Incorporating the Dumbbell One Arm Bent Over Row into your workout routine helps to strengthen and sculpt your back, improve posture, and enhance overall upper body strength. As with any exercise, be sure to use proper form, warm up beforehand, and listen to your body's limits. Remember to consult with a fitness professional for personalized guidance and modifications if needed.


  • Hold a dumbbell in your right hand and stand with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor. Keep your back straight and your core engaged.
  • Let your right arm hang straight down with your palm facing your body. This is the starting position.
  • Keeping your core engaged and your back straight, exhale as you pull the dumbbell up towards your ribcage. Focus on squeezing your shoulder blade and upper back muscles as you perform the movement.
  • Pause at the top of the movement and squeeze your back muscles.
  • Inhale as you slowly lower the dumbbell back to the starting position, allowing your arm to fully extend.
  • Complete the desired number of repetitions and then switch sides to work the left arm.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Control the weight during the eccentric (lowering) phase for maximum muscle stimulation.
  • Adjust the weight and repetitions to match your fitness level and goals.
  • Include rest days in your workout schedule to allow for muscle recovery and growth.
  • Incorporate other back exercises to target different muscles and avoid imbalances.
  • Ensure that you have a proper grip on the dumbbell to prevent it from slipping.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Gradually increase the weight over time to continue challenging your muscles.

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