Intermediate
One-Legged Dumbbell Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Legged Dumbbell Row is an excellent way to work the backside of the body – specifically the glutes, back, and hamstrings, which makes it an excellent posture exercise.
Exercise Instructions
-
Step 1
Stand with feet shoulder-width apart, knees slightly bent, and holding a dumbbell in one hand. Lean forward at the waist and lift the opposite leg until your body forms a T. Hang the dumbbell in front of you with a neutral grip. -
Step 2
Prepare your back and pull the dumbbell towards your chest. Pause and lower your arm and leg to the starting position.
Muscle Groups
One-Legged Dumbbell Row targets Abs, Back, Biceps, Glutes, Hamstrings, Shoulders as seen below.
Exercise Tips
- Pull the dumbbell up to your ribs until it touches your body.
- Don't let your back leg drop, twist or bend. Keep it tall and straight.
- Keep your back straight and straight during the exercise to avoid injury.
Dumbbell Row
Intermediate
Inverted Row
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