Back

Single-Arm Dumbbell Row

A great exercise for building unilateral strength and isolating one side of the back.

Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

Body Part: Back
Level: Beginner
,
Intermediate
Muscles: Lats
Modality: Isolation
Direction: Pull
Equipment: Dumbbell
Bench
Goal: Hypertrophy
,
Strength

How to do:

1. Place your left knee and hand on a bench for support. 2. Hold a dumbbell in your right hand with your arm extended. 3. Keep your back straight and core tight. 4. Pull the dumbbell towards your waist by squeezing your shoulder blade. 5. Lower the dumbbell back in a controlled manner. 6. Repeat for 8-12 reps, then switch sides. 7. Perform 3-4 sets per side.

Tips:

- Keep your back straight throughout the movement. - Avoid rotating your torso; focus on controlled reps. - Exhale as you row the dumbbell and inhale as you lower it. - Use a moderate weight to maintain proper form.

This page in other languages: