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Upper back · Dumbbell · Beginner

How to do Dumbbell One Arm Bent-over Row

The dumbbell one arm bent-over row is a unilateral strength exercise targeting the upper back, with secondary emphasis on the biceps and forearms. It involves hinging at the hips and pulling a dumbbell towards the chest while maintaining a stable, neutral spine.

Dumbbell One Arm Bent-over Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Dumbbell
Level
Beginner
Category
Back

How to do Dumbbell One Arm Bent-over Row, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
  4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Dumbbell One Arm Bent-over Row works your upper back as the main mover, with help from your biceps and forearms.

Track Dumbbell One Arm Bent-over Row in SPLYT

Dumbbell One Arm Bent-over Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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