Single-Arm Dumbbell Bent-Over Row

The dumbbell row is one of the most popular ‘row’ exercises. All so-called row exercises are primarily focused on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into an (almost) horizontal position so that gravity can provide the appropriate resistance. In this variation, you do this by bending forward over a bench, supported on one arm.

The bench can be positioned either flat or at an incline.

Dumbbell Row Execution

1
Choose a dumbbell of the appropriate weight.
2
Place your left hand at the front of the bench and your left knee at the back of the bench so that your foot extends beyond it. Place your right foot on the floor next to the bench. Make sure you have a firm stance and do not position your feet too narrowly.
3
Let your right arm hang almost straight, with your palm facing inward. This is your starting position.
4
Pull your elbow toward and slightly past your side.
5
Controlled, return your right hand to the starting position.
6
Repeat on the left.

Dumbbell Row

Latissimus dorsi (the large back muscle)
Deltoid (the ‘delta-shaped’ shoulder muscle, especially the posterior part)
Trapezius (the trapezius muscle, especially the middle part)
Rhomboids (diamond-shaped muscles beneath the trapezius)
Biceps brachii, brachialis, and brachioradialis (elbow flexion)
Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Core muscles (stabilize the torso)

Dumbbell Row Technique

Focus primarily on pulling your elbows backward. Remember that the latissimus dorsi, the large back muscle, pulls on the upper part of the upper arms to bring them backward. It has no role in bending and extending the arms. Therefore, try not to move your hands forward or backward.

This execution makes it possible to use the abdominal muscles to rotate the torso along with the movement. The shoulder of the active arm can then move downward during the extension and upward during the pulling in of the elbows. This makes it easier for the back muscles, which can use the momentum. This is a method often used to cheat and train with heavier weights.

Try to prevent this by not choosing weights that are too heavy and by focusing on good form. Try to keep your upper body still and move only from the arms. The lying dumbbell row variation enforces this. However, when using relatively heavy weights, this can be a difficult position to remain in, making it harder to focus on the exercise itself.