Dumbbell One Arm Row Exercise Summary
- Primary Muscles Worked: Deltoid – Posterior
- Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbell and Bench
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
What muscle does the single arm dumbbell row work?
one-arm dumbbell row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, middle back, traps, biceps and forearms. The only one-arm dumbbell row equipment that you really need is the following: dumbbells and flat bench.
What muscles do bent over dumbbell row work?
- Latissimus Dorsi (back)
- Posterior Shoulder, Rhomboids, Scapular Stabilizers.
- Forearms and Biceps (grip and some pulling)
- Spinal Erectors.
- Hamstrings and Glutes (positioning)
How to do the single arm dumbbell upright row?
- Stand holding a pair of dumbbells at arm’s length in front of your waist, palms facing toward you.
- Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height.
- Pause, then reverse the movement, lowering the weights back to the starting position.
How to perfect your dumbbell row?
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other.
- Push your hips back and soften your knees to lean your torso forward until it's nearly parallel with the ground and your weight is centered in your heels. ...
- Brace your core and think about keeping your back completely flat.
What muscles do one arm dumbbell rows work?
The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability.
What are one arm rows good for?
A well-executed one arm dumbbell row builds a strong back. It all strengthens your shoulders, upper arms, and core. These benefits will help you perform many everyday activities with greater ease and less discomfort. You will bend, lift, and carry more effortlessly.
Which row is best for back?
The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.
What kind of row is best?
Key Takeaways. The bent-over row is one of the single best exercises for building a wide, thick, defined back and strong, defined arms. The conventional bent-over barbell row is the most popular kind of bent-over row, but the dumbbell bent-over row, Yates row, and standing T-bar bent-over are worthy alternatives.
Do one-arm rows work rear delts?
2. One-Arm Dumbbell Row. The one-arm dumbbell row is one of the best rear delt exercises with dumbbells because it trains each side of your body independently. This allows you to lift more weight per side than what would be possible during a barbell row, which is generally better for muscle growth.
What muscle do rows work?
During the seated row, the primary movers are the lats and rhomboids. The trapezius and biceps help the movement by assisting the lats and rhomboids.
What does straight arm pulldown work?
A straight arm pulldown isolates and works your latissimus dorsi muscles, commonly know as the lats. For those of you who don't know, this muscle group is commonly referred to as the lats and is found in the middle of your back.
What is a single arm row?
0:091:09One Arm Dumbbell Row - Back Exercise - Bodybuilding.comYouTubeStart of suggested clipEnd of suggested clipPosition from here breathe out and pull the weight straight up to the side of your chest keepingMorePosition from here breathe out and pull the weight straight up to the side of your chest keeping your upper arm close to your side while your torso is stationary.
What muscles do dumbell rows target?
Dumbbell Rows target muscles in your arms as well as your lower and upper back. These muscles include: 1 Latissimus Dorsi 2 Posterior Shoulder Muscles 3 Biceps 4 Spinal Erectors 5 Hamstrings and Glutes
How Do Dumbbell Rows Work on the Posterior Shoulder Muscles?
Its rhombus-shape enables this muscle to pull your shoulder blades together, rotate the scapular, and provide adequate stability for your shoulders.
How Do Dumbbell Rows Work on Spinal Erectors?
These set of muscles help to rotate and straighten your back.
How do dumbell rows work?
How Do Dumbbell Rows Work on the Hamstrings and Glutes? Hamstrings are one of the three muscles on the posterior thigh in between the knee and hip. While glutes are a large group of three sets of muscles that make the buttocks. The function of glutes includes internal rotation and external rotation of your hip joint.
How to do a row workout with dumbells?
The first step of the dumbbell row workout requires you to squeeze the shoulder blades. Squeezing the shoulder blades while lifting the dumbbells ensures that you don’t hurt your shoulder blades in the long run. The pressure you exert on the shoulder blades during the squeeze works on the Rhomboids, and Scapular Stabilizers.
Why do we do dumbbell rows?
The dumbbell row is an important back exercise that not only benefits athletes but for every lifter. Whether you are looking to improve your strength, back, or grow your muscles, dumbbell rows are excellent training options.
What is the best way to do dumbbell row exercise?
The one rule every fitness expert emphasis on when performing the dumbbell row exercise is to pull the dumbbell with your back. Pulling the dumbbell with back ensures that your elbow and biceps don’t strain in the process. It also allows you to work on the largest muscle grow on your back, the spinal erectors.
What muscle is used in dumbbell rows?
Running down the sides of your back, your latissimus dorsi, or lats, is the primary muscle worked in dumbbell rows (DB rows).
Which muscle is fatigued when doing dumbbell rows?
Biceps Brachii. Located on the front of your upper arm, your biceps brachii — biceps for short — flexes your elbow. Because your biceps are considerably smaller and weaker than your lats, many exercisers find that this is the first muscle to feel fatigued when performing bent-over dumbbell rows. Although the biceps are strongly involved in this ...
What muscles are worked in a bent over row?
The bent-over dumbbell row muscles worked include latissimus dorsi, trapezius, biceps and the erector spinae.
What is bent over dumbbell row?
The bent-over dumbbell row is a compound free-weight exercise that engages most of the muscles on the backside of the upper body. It's a classic lifting exercise that trains one of the fundamental human movement patterns: pulling.
Which muscles pull the shoulder blades down?
The rhomboids and trapezius are muscles in the upper back that are responsible for pulling the shoulder blades down and together. The posterior deltoids are the muscles on the backs of the shoulders. All of them assist in the movement as you row the weight and pull your shoulder blades back and together.
How to do a bent over row?
To perform a bent-over dumbbell row exercise with your left arm, position your right knee and lower leg, and your right hand, on a bench. Leave your left foot flat on the floor and bend forward at your hips so your torso is horizontal. Hold the dumbbell with your palm facing the bench and your arm extended straight down. Lift the weight to the left side of your chest; then lower it slowly to the starting position.
What muscle group is considered a secondary mover?
The biceps are considered a secondary mover in this exercise, meaning they help assist the movement but shouldn't be the main muscle group feeling the burn.
What muscles are used in the one arm dumbbell row?
The one-arm dumbbell row is a unilateral exercise that targets the lats, teres major, middle and lower trapezius, rhomboids, posterior deltoid, brachialis, biceps, and brachioradialis. These muscles are also used while performing a lat pull-down.
Why do you do a one arm dumbell row?
Why It’s Performed. The one-arm dumbbell row is used to target the larger muscles of the back. Just as there are numerous muscle groups involved, there are five different join actions that take place during the concentric phase of this exercise.
How to do a squat on a bench?
Starting Position. Stand off to the side of a flat bench with a dumbbell on the floor. The body should be perpendicular, not parallel, to the length of the bench. Position the feet shoulder-width apart and slightly bend the knees. Alternatively, place one knee on the bench.
Can one arm row be performed on other surfaces?
The one-arm row can be performed using other surfaces and/or equipment.
