Single Arm Dumbbell Row
4 SETS - 12 REPETITIONS (Per Hand)
1. Set Up:
Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
Place your free hand on a bench or a sturdy surface to support your upper body.
Choose an appropriate weight for your fitness level.
2. Starting Position:
Bend at your hips and knees slightly to lower your torso forward. Keep your back straight and your head in a neutral position.
Let the arm holding the dumbbell hang straight down toward the floor.
Ensure your supporting hand is firmly planted on the bench or surface.
3. Lifting Motion:
Inhale as you pull the dumbbell upward toward your hip by flexing your elbow.
Keep your elbow close to your body as you lift the dumbbell.
4. Range of Motion:
Continue pulling the dumbbell until it touches or comes close to your hip. Your elbow should be pointing upward at the top of the movement.
5. Squeeze and Pause:
At the top of the movement, pause briefly to contract your upper back muscles.
6. Lowering the Dumbbell:
Exhale as you slowly lower the dumbbell back to the starting position with control.
7. Finish:
Once you’ve completed your set with one arm, switch to the other arm and perform the exercise.
Tips for Proper Single Arm Dumbbell Row Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Breathing: Inhale as you lift the dumbbell and exhale as you lower it.
Back Position: Keep your back straight throughout the movement to prevent rounding.
Warm-Up: Perform a light warm-up before starting your single arm dumbbell row sets to prepare your back muscles.
Variations: You can perform this exercise with different hand positions or use a bench for support.