One Hand Dumbbell Rowing

One-hand dumbbell rowing, also known as the one-arm dumbbell row, is a strength training exercise that targets the muscles of the upper back, shoulders, and arms. It primarily works the latissimus dorsi, rhomboids, trapezius, and biceps. Here’s how to perform this exercise:

How to Perform One-Hand Dumbbell Rowing

Setup

1. Equipment Needed: A dumbbell and a flat bench or a sturdy surface for support.
2. Starting Position:

• Stand beside the bench with your feet shoulder-width apart.
• Place your left knee and left hand on the bench for support.
• Keep your back straight and parallel to the floor.
• Hold a dumbbell in your right hand with your arm extended straight down.

Execution

1. Rowing Motion:

• Engage your core to maintain a stable position.
• Pull the dumbbell towards your torso by bending your elbow and squeezing your shoulder blades together.
• Keep your elbow close to your body throughout the movement.

1. Peak Contraction:

• Once the dumbbell reaches the side of your torso, pause for a moment to maximize muscle contraction.

1. Lowering Phase:

• Slowly lower the dumbbell back to the starting position with control.

Tips

• Breathing: Exhale as you lift the dumbbell and inhale as you lower it.
• Form: Avoid rotating your torso or using momentum to lift the weight. Focus on using your back muscles.
• Repetitions: Aim for 8-12 repetitions per set, depending on your fitness level and goals.

Variations

• You can perform this exercise without a bench by bending over at the waist while keeping one hand on your knee or another stable surface for balance.

Incorporating one-hand dumbbell rowing into your workout routine can help build strength and improve posture by targeting key muscles in your upper body.