Dumbbell One Arm Bent-Over Row
Dumbbell One Arm Bent-Over Row Exercise Description
The dumbbell one‑arm bent‑over row is a unilateral horizontal pulling exercise performed in a hip hinge with bench support. It primarily targets the latissimus dorsi while the middle and lower trapezius and rhomboids retract and depress the scapula. The posterior deltoid and teres major assist with shoulder extension, and the biceps brachii, brachialis, and brachioradialis assist at the elbow. Bench support and a neutral‑spine hinge let you load the back musculature while limiting unwanted trunk motion. The goal is to move the weight by driving the upper arm and shoulder blade, not by twisting the torso or shrugging the shoulder. Rowing toward the lower ribs or hip with the elbow close to your side maintains an efficient line of pull. Controlled lowering with full, comfortable scapular motion reinforces sound scapulothoracic mechanics and clean technique.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell One Arm Bent-Over Row Exercise
‘- Place one knee and the same‑side hand on a flat bench; opposite foot is on the floor for balance. Hinge at the hips until your torso is nearly parallel to the floor. Keep spine neutral and shoulders/hips square.
– Hold the dumbbell in the free hand with a neutral grip. Let the arm hang straight under the shoulder; keep wrist neutral. Set a light abdominal brace and keep your gaze down to maintain a neutral neck.
– Initiate the row by drawing the working shoulder blade back and slightly down, then drive the elbow toward your hip, keeping it close to your torso.
– Pull until your upper arm is roughly in line with your torso or the dumbbell reaches the lower ribs/hip without rotating your trunk. Avoid shrugging the shoulder.
– Pause briefly, then lower the dumbbell under control, allowing the shoulder blade to move forward naturally while maintaining a neutral spine.
– Keep the torso still throughout—no jerking, swinging, or arching. Breathe steadily; exhale on the pull, inhale on the descent.
Dumbbell One Arm Bent-Over Row Tips
‘- Place one knee and the same-side hand on the bench, with the opposite foot on the floor to help balance.
– Hinge at the hips until your torso is nearly parallel to the floor, keeping your spine neutral and shoulders/hips square.
– Let the working arm hang straight under the shoulder with a neutral wrist before each rep.
– Set a light abdominal brace and keep your gaze down to help maintain a neutral neck and spine.
– Initiate each rep by drawing the working shoulder blade back and slightly down before driving the elbow.
– Drive the elbow toward your hip, keeping it close to your torso and rowing toward your lower ribs or hip.
– Pull only until your upper arm is roughly in line with your torso or the dumbbell reaches your lower ribs/hip, without rotating the trunk or shrugging the shoulder.
– Lower the dumbbell under control, allowing the shoulder blade to move forward naturally while keeping a neutral spine.
– Keep your torso still throughout the set—avoid jerking, swinging, or arching—and breathe steadily, exhaling on the pull and inhaling on the descent.
Dumbbell One Arm Bent-Over Row Beginner Introduction
The dumbbell one‑arm bent‑over row is a classic back move that works one side of the body at a time while the lifter leans forward in a hip hinge and supports themselves on a bench. In this position, the weight travels in toward the body in a rowing motion, stressing the lats along with the mid‑back muscles such as the traps and upper back. The rear shoulder and nearby back muscles contribute to pulling the arm behind the body, while the biceps and forearms help bend the elbow.
Because the torso is supported and angled forward, the emphasis shifts toward strong, steady pulling through the arm and shoulder blade rather than using momentum. The movement pattern highlights drawing the shoulder blade back and slightly down as the elbow tracks close to the ribs or hip. Lowering the dumbbell in a smooth, unhurried way encourages full, comfortable shoulder‑blade motion while the trunk stays quiet. This combination of bench support, back loading, and controlled arm path builds awareness of how the shoulder, upper back, and arm work together in a stable position.