How to perform Dumbbell Bent Over One Arm Row with proper form
Setup
- Start Position: Stand with your feet shoulder-width apart.
- Dumbbell Position: Hold a dumbbell in one hand, palms facing your body.
- Bend Forward: Hinge at your hips and slightly bend your knees to lower your torso. Keep your back straight, nearly parallel to the ground.
- Support Yourself: Use your other hand to support your body on a bench or your knee.
Execution
- Pull: Engage your core and bring the dumbbell towards your hip, keeping your elbow close to your body.
- Squeeze: At the top of the movement, squeeze your shoulder blade to maximize contraction.
- Lower: Slowly lower the dumbbell back to the starting position, maintaining control.
Tips
- Keep your head in a neutral position, aligned with your spine.
- Avoid rounding your back; maintain a straight posture.
- Perform the movement in a controlled manner to focus on muscle engagement.
Common Mistakes
- Rounding the back instead of keeping it flat.
- Using momentum rather than muscle strength.
- Letting the elbow flare out instead of keeping it close to the body.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms