Strength And Conditioning

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Dumbbell One-Arm Row

Published: 2021-05-17
Dumbbell One-Arm Row
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EXERCISE CATEGORY: Upper Body/Multi-Joint 

MUSCLES UTILIZED: Latissimus Dorsi, Middle Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Biceps Brachii, Brachialis, Brachioradialis 

UPWARD MOVEMENT – Select a dumbbell of appropriate weight. Place the dumbbell on the floor next to the upper end of an adjustable bench. Stand to the side of a bench that is elevated 30-degrees at the upper end of the bench. Kneel on the bench with the leg on the exercise side on the bench and the opposite leg foot flat on the floor. Place the opposite hand at the upper end of the bench. Keep the body weight back towards the heel with a minimum amount of stress placed on the hand. Position the slightly flexed opposite side leg on the opposite side of the bench behind the back end of the bench with the toes pointing forward. The opposite side leg should remain in a slightly flexed position throughout the exercise. The upper extremity should remain parallel to the elevated bench. Hold the dumbbell with a closed, neutral grip (palm of the hand facing in). Position both hips, opposite knee, elbow to place the torso at a 30-degree angle to the floor (parallel to the bench). Hang the dumbbell (at a slightly upward angle) down at full elbow extension on the side of the body while keeping the shoulders parallel. Keep the back flat and the eyes focused straight ahead. Inhale just before raising the dumbbell. Begin by pulling the dumbbell up towards the torso. Keep the upper arm and elbow next to the side of the body as the dumbbell is raised. Keep the wrist straight; do not curl the wrist upward. The elbow should be pulled past the side to enable the dumbbell to be pulled to the rib cage midway between the shoulder and hip. Maintain the flat back at a 30-degree upward angle and stationary head, shoulder, elbow, hand, knee and foot position throughout the ascent. Do not swing or jerk the upper body upward in an attempt to help raise the dumbbell. Continue pulling the dumbbell until it reaches the rib cage midway between the shoulder and hip. Exhale as the dumbbell is lifted. 


DOWNWARD MOVEMENT – Lower the dumbbell under control until the elbow is fully extended while keeping the shoulders parallel to each other. Maintain the flat back at a 30-degree upward angle and stationary head, shoulder, elbow, hand, knee and foot position throughout the downward movement. Keep the opposite side knee slightly flexed and the foot flat on the floor throughout the downward movement. Inhale as the dumbbell is returned to the starting position. After completing the set with the one side, place the dumbbell down, stand on the opposite side of the bench, and repeat the procedure using the opposite arm.