Dumbbell Single-Arm Bent-Over Row

Dumbbell Single-Arm Bent-Over Row is a compound exercise that primarily targets the back muscles, with secondary engagement of the biceps. It is an intermediate-level exercise that requires a dumbbell and a bench for support.

This exercise is particularly effective for developing unilateral strength, as it works one side of the body at a time. This helps correct muscle imbalances and ensures both sides of the back develop evenly. Additionally, the bent-over position isolates the latissimus dorsi, traps, and rhomboids while minimizing lower body involvement.

The Dumbbell Single-Arm Bent-Over Row also enhances core stability since the torso must remain engaged to prevent twisting during the movement. This makes it a great addition to any back workout or full-body routine.

1. Place a dumbbell on the floor beside a flat bench.
2. Position one knee and the same-side hand on the bench for support, keeping your back flat and parallel to the floor.
3. Reach down with your free hand and grip the dumbbell with a neutral (palm-facing) grip.
4. Pull the dumbbell upward towards your torso, keeping your elbow close to your body.
5. Squeeze your shoulder blade at the top of the movement, then lower the dumbbell back to the starting position in a controlled manner.
6. Complete the desired number of repetitions before switching sides.

The Dumbbell Single-Arm Bent-Over Row is a low to medium-risk exercise when performed correctly.

Lower back strain can occur if the core is not properly engaged or if the back is allowed to round during the movement. Keeping a neutral spine and bracing the core throughout helps prevent this.

Shoulder strain is another potential issue, especially if the weight is too heavy or the movement is rushed. Focus on smooth, controlled repetitions with proper form to avoid unnecessary stress on the shoulder joint.