• Skip to content
  • Skip to primary sidebar

Free Workout Plans For Busy People

Your Home Fitness Advisor

Header Right

One Arm Dumbbell Row To Build A Bullet Proof Back!

The one arm dumbbell row is a great back exercise that allows you to work each side of your back (and supporting muscles) unilaterally.

Traditional dumbbell rows see you hold a dumbbell for the entire duration of a set. When the dumbbells get heavy this really tests your grip and while it’s great for increasing grip strength, your forearm and grip usually gives way before your back has been fully worked.

It’s for this reason I prefer to teach a variation of this movement that was introduced to me by Celebrity Personal Trainer Mark Alexander.

Since learning this version of the one arm row I’ve never looked back and been able to increase the weights drastically!

This article will teach you how to power up your one arm dumbbell row and take your back training to new heights!


How To One Arm Dumbbell Row

To perform the dumbbell row you need a flat bench and a dumbbell.

Create a Strong Foundation

  1. Place the dumbbell on the floor next to the bench and the place your left knee of the bench
  2. With your right leg take a wide stance with a straight leg, go as wide as comfortable
  3. Lean forwards and grab the edge of the bench with your left hand
  4. Your legs should feel tight and provide a solid base

Starting Position

  1. Extend your right arm so it’s straight, the dumbbell should be directly underneath
  2. Grip the dumbbell tightly
  3. Ensure your back isn’t rounded by flattening your lower back
  4. Ensure your head is in a neutral position and you’re not looking up
  5. Before your first rep take a deep breath and tighten your core

one arm dumbbell row

Execution

  1. Explosively pull the dumbbell towards your hip by pulling it up and backwards
  2. Keep your elbow close to your body at all times
  3. Return the dumbbell to the floor by controlling the downward movement
  4. Rest the dumbbell on the floor but don’t let go of it just relax your grip slightly
  5. Take 2-3 deep breaths, tighten your grip on the dumbbell again
  6. Perform your remaining reps in the same fashion


Top 3 One Arm Dumbbell Row Tips

Tip #1 – Think Deadlift Technique

This version of the one arm dumbbell row should be thought of like a deadlift. The weight is on the floor stone dead and you explosively lift the weight up and then return it to the floor.

Similarly to the deadlift, ensure the weight rests on the floor between reps for 3-4 seconds, don’t cheat by bouncing off the floor to start the next rep.

Tip #2 – Say No To Straps

Don’t use straps wrapped around the dumbbells to perform the dumbbell row. People use them to prevent their grip failing before their back has been worked and whilst this is the right principle, using straps actually prevents your grip from developing.

Also, this version of the one arm dumbbell row removes this issue as you get to rest your grip in between reps as you’re not holding the dumbbell throughout the set.

Tip #3 – Don’t Twist Your Torso

This movement should be performed in strict form and your back should remain straight. When the dumbbell arrives at your hip and your elbow is pulled back your torso should still be straight.

If you are lifting explosively you may notice you twist left or right slightly, this is OK but if you’re twisting lots to get the weight up there’s a problem.

Usually it’s because the weights are too heavy, drop the ego and the weights and your back will thank you for it!

You’ll work the muscle better, prevent injury and not look like a clown in the gym. Win-win-win!




Return from One Arm Dumbbell Row to Back Exercises


Return to Weightlifting Exercises


Return to Free Workout Plans For Busy People

Primary Sidebar

Home

What's Your Goal?

Lose Weight Now!
Build Muscle Now!

Free Workout Plans

Free Workout Routines
Celebrity Workouts

Build A Home Gym

All in 1 Home Gyms
Barbell Weights
Pull Up Bars

Eating Better

Healthy Eating Guidelines
Ketogenic Diet Plan
Intermittent Fasting
Eating Fast Food While Dieting
Drinking Alcohol While Dieting
Finding Calorie Content of Foods

Diet Friendly Recipes

Low Calorie Chicken Recipes
Ketogenic Diet Recipes
Low Calorie Dessert Recipes

Do You Need Supplements?

Best Diet Supplements
Best Pre Workout Supplement

Exercise Technique Guides

Best Weightlifting Exercises
Chest Exercises
Back Exercises
Bicep Exercises
Shoulder Exercises
Tricep Exercises
Ab Exercises
Leg Exercises
Quad Exercises
Lower Leg Exercises
Hamstring Exercises

Find 24 Hour Gyms Near You

24 Hour Gyms Directory
Add Your 24 Hour Gym

Other Pages

Interviews
About Skye
Contact Skye
Ask Skye a Question
Disclaimer

© Copyright 2001-2016 Free Workout Plans for Busy People - Your Home Fitness Advisor