Intermediate
One-Arm Bent-Over Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Bent-Over Row is a good addition dumbbell workout that targets the upper and lowers back, shoulders, biceps, and hips while improving core stability.
Exercise Instructions
-
Step 1
Grab a dumbbell in one hand and stand in a checkered pattern with one leg forward. Bend your hips and knees and lower your torso until it's almost parallel to the floor. Let the dumbbell hang at arm's length from your shoulder. -
Step 2
Pull the dumbbell to the side of your torso without moving your torso, keeping your elbow close to your side. Pause and press at the top of the movement. Lower the dumbbell back to the starting position.
Muscle Groups
One-Arm Bent-Over Row targets Abs, Back, Biceps, Shoulders as seen below.
Exercise Tips
- Don't let your backspin or your body lose balance. Remember correct posture.
- Make sure you complete the movement by pulling the dumbbell up to your ribs.
- Do not allow the shoulder to expand during the movement. Keep your shoulder down and away from your ear.
- At the top, don't let your shoulders slouch. Be sure to bring your shoulder blades together.
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