One Arm Dumbbell Row

In addition to having the regular barbell row in your plan, also consider incorporating the single arm dumbbell bent over row in your back exercises arsenal.

These are great because they allow you to devote all your focus to just a single arm at a time, which is going to help prevent any unwanted muscular imbalances from forming.

Additionally, because all your strength and nervous system output is going towards just one side, you can typically lift more weight as well.

When doing this muscle exercise, it’s important that you focus on keeping your elbow locked in and move through the movement pattern using a very slow and controlled motion. Really focus on squeezing the muscles during the eccentric to maximize progress.


  1. 1
    Place a dumbbell on the side of a bench
  2. 2
    Put your knee on the bench, forming a 90-degree angle
  3. 3
    Place the other leg as you feel balanced and comfortable
  4. 4
    Keep torso straight and reach for the dumbbell
  5. 5
    Grab the dumbbell and lift your scapula up slightly
  6. 6
    Look forward, then row the dumbbell up, keeping the elbow close to the body
  7. 7
    Go past the line of the body with the elbow, contracting the back
  8. 8
    Return down slowly after brief peak flexion, stretching & maintaining tension on the back musculature

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