How to do single arm dumbbell row

Coach's Tips

This exercise primarily targets your back muscles and can be performed anywhere with just a dumbbell. It involves engaging the entire back muscle group.

Start Position

1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.

2. Lean forward at your hips and keep your back straight. Let your right arm hang down, with the dumbbell at arm's length.

3. Use your left arm for stability, keeping it extended and slightly bent.

Proper Form

1. Pull the dumbbell up toward your torso by contracting your shoulder blades and bending your elbow.

2. Keep your elbow close to your side, engaging your back muscles to lift the weight.

3. Pause once your elbow is aligned with your torso, then slowly lower the dumbbell back to the starting position.

4. Repeat for the desired number of reps.

Breathing Technique

1. Exhale as you lift the dumbbell toward your body, and inhale as you lower it back down.

Precautions

1. Maintain a straight back throughout the exercise to avoid arching during the lift.

2. Focus on using your back muscles rather than swinging the dumbbell upward.

3. Perform the movement with controlled, steady motions to reduce the risk of injury.

4. Keep your shoulder blades retracted, avoiding lifting your shoulders toward your ears.