Dumbbell Bent Over Single Arm Row (VERSION 2)

The Dumbbell Bent over Single Arm Row (Version 2) is a fantastic exercise that targets your back muscles, particularly your lats, rhomboids, and traps. It is a unilateral exercise, meaning it focuses on one side of your body at a time, making it an excellent way to address any muscular imbalances you may have. To perform this exercise, you will need a dumbbell and a flat bench. Begin by placing your left knee and hand on the bench while keeping your right foot planted firmly on the ground. Grab a dumbbell with your right hand, and with your arm fully extended, allow it to hang down towards the floor. This is your starting position. Keeping your core engaged and your back straight, slowly lift the dumbbell towards your hip by pulling your elbow behind your body. Focus on squeezing your back muscles at the top of the movement before slowly lowering the weight back to the starting position. The Version 2 of the Dumbbell Bent over Single Arm Row incorporates a slight twist in the movement. As you row the dumbbell upwards, rotate your torso slightly towards the left. This rotational component engages more muscles throughout your upper body, including your obliques, while challenging your core stability. Remember to maintain proper form throughout the exercise. Avoid using momentum or jerking movements and maintain a controlled tempo. Performing this exercise with correct technique will help you maximize muscle engagement and minimize the risk of injury. Incorporate the Dumbbell Bent over Single Arm Row (Version 2) into your back routine to strengthen and sculpt the muscles of your upper body, leading to improved posture and increased functional strength.

Instructions

• Stand with your feet shoulder-width apart, holding a dumbbell in your right hand.
• Bend your knees slightly and hinge forward at the hips, maintaining a flat back.
• Extend your right arm fully, allowing the dumbbell to hang in front of you.
• Initiate the movement by retracting your right scapula and pulling the dumbbell up towards your right side, keeping your elbow close to your body.
• Pause for a moment at the top of the movement, squeezing your shoulder blades together.
• Lower the dumbbell back down to the starting position in a controlled manner.
• Complete the desired number of repetitions on your right side before switching to your left side.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and protect your lower back.
• Keep your back straight and avoid rounding your shoulders.
• Squeeze your shoulder blades together at the top of the movement to fully engage your back muscles.
• Use a weight that challenges you but allows you to maintain proper form throughout the exercise.
• Control the movement and avoid swinging the weight up with momentum.
• Exhale as you pull the weight up and inhale as you lower it down.
• Maintain a neutral spine by keeping your neck in line with your spine.
• Perform the exercise in a slow and controlled manner to maximize muscle engagement.
• Start with a lighter weight and gradually increase the resistance as your strength improves.
• Don't neglect your opposite side – switch arms and perform the exercise with both sides for balanced development.