Row, row, row that dumbbell.
The one-armed dumbbell row is a great exercise for building and strengthening the muscles in your lower and center back.
Primary Muscles Engaged:
- Back (primarily targeting the middle and lower trapezius and rhomboids)
- Shoulders (specifically the posterior deltoid)
- Arms (your lower biceps love this move)
Back to Basics Boot Camp Tip: A common error with the one-armed row is hunching over. To ensure you don’t round your back in this movement, look forward (not down) and move your hand further forward on the bench. This will force you to stretch out and automatically flatten your back.
Pay attention to your form to make the move most effective and efficient for your body in this medium-intensity exercise by watching the how-to video below:
Change it up. Try these one-armed row variations:
- Move off the bench and try doing this exercise while balancing on a bosu.
- Up your dumbbell weight and amount of reps.
- Lose the dumbbells and use a resistance bands. You can increase the intensity with different band resistance.
- Instead of resting your knee on the bench try doing a single-legged dumbbell row.
Are rows apart of your fitness routine? How do you change the basic exercise up?
