Bent Over Dumbbell One Arm Row

Bent Over Dumbbell One Arm Row

Setup

Kneel on a bench placing knee and hand of supporting arm on the bench. Position foot of opposite leg slightly back to side and bend over to grasp dumbbell from the floor. Keep torso horizontal and let arm hang down straight with dumbbell in hand.

Movement Instructions

Start movement by pulling shoulder up and bending elbow to pull dumbbell up to side until it makes contact with ribs/front of shoulder or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Comments

Keep back straight and torso horizontal throughout movement, do not rotate torso or bend knee to help movement. Make sure to start movement with shoulder retraction and allow upper arm to follow, do not swing elbow out or back making movement more Bicep focused.

Primary Muscle

Upper Back

Supporting Muscles

Biceps

Abs

Equipment

Dumbbell

Environment

Bench

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