Eagle
Fitness
Bent Over One Arm Row (Dumbbell)
The Bent Over One Arm Row with a dumbbell is a powerful exercise that targets the upper back, lats, and biceps. By isolating one side at a time, it helps improve muscle imbalances and enhances core stability. This exercise is excellent for building back strength and definition, making it an essential part of any upper body workout routine.
Primary Muscle Group
Type of Weight
Back
Dumbbell
1. Setup: Place a dumbbell on the floor next to a bench. Stand beside the bench, and place your left knee and left hand on the bench for support.
2. Grip: Bend at the hips and knees to pick up the dumbbell with your right hand, keeping your back straight and parallel to the floor.
3. Starting Position: Extend your right arm towards the floor, holding the dumbbell with a neutral grip (palm facing your body). Engage your core and keep your back flat.
4. Execution: Pull the dumbbell upwards towards your hip, bending your elbow and squeezing your shoulder blade. Keep your arm close to your body throughout the movement.
5. Return: Slowly lower the dumbbell back to the starting position, extending your arm fully. Repeat for the desired number of reps, then switch sides.
Diagram of the muscles activated:
