The single arm dumbbell row is a bent over row variation which trains the back unilaterally and rests the leg and arm on the non-working side on a bench for stability. The one arm dumbbell row works the latissimus dorsi, rhomboids, trapezius, and rear deltoids.

When you do the dumbbell one arm lat row, you need to be bent over with your back about parallel to the ground and your spine straight. You should also keep your neck in line with your spine. You should also keep your shoulders back to ensure that you are using your back muscles instead of your arms or chest.

Dumbbell Single Arm Bent Over Row Instructions Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Bend forward at the waist, keeping your back straight and your abs engaged. Let your arm with the dumbbell hang straight down towards the floor.

We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. The bench will offer some added support here too. Row Workout Level 1: One-Arm Dumbbell Row Bent-over dumbbell rows: 8 reps each arm (or as many as you can do) Rest for a 2-minute break Do another set Repeat until you hit 3 sets

One arm dumbbell bent-over-row: This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended.