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One arm row with dumbbell on flat bench

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One arm row with dumbbell on flat bench

One Arm Row with Dumbbell on Flat Bench: A Complete Guide

Are you looking to tone and strengthen your back muscles? The one arm row with a dumbbell on a flat bench is a highly effective exercise that targets your upper back, shoulders, and biceps. Not only does it help improve your posture and stability, but it also enhances overall upper body strength. In this guide, we will walk you through the correct form, the benefits, and the variations of this exercise.

How to Perform the One Arm Row with Dumbbell on Flat Bench

Before you begin, make sure you have a flat bench and a dumbbell that suits your current strength level. Follow these step-by-step instructions to execute the exercise correctly:

  1. Start by placing the dumbbell on the floor, parallel to the bench on your right side.
  2. Assume a split stance position, with your left foot forward and your right foot back.
  3. Place your left knee and hand on the bench, ensuring that your knee is directly under your hip and your hand is parallel to your shoulder.
  4. With a neutral spine and a slightly bent elbow, bend forward from your hips until your torso is almost parallel to the floor.
  5. Reach down with your right hand to pick up the dumbbell, keeping your back straight and your abs engaged.
  6. Exhale as you pull the dumbbell straight up towards your hip, squeezing your shoulder blades together.
  7. Pause at the top of the movement and ensure that your elbow is close to your torso.
  8. Inhale as you lower the dumbbell back down in a controlled manner, extending your arm fully.
  9. Complete the desired number of repetitions on one side before switching to the other.

Tips for Proper Form and Technique

To get the most out of the one arm row with a dumbbell on a flat bench, pay attention to these form and technique tips:

  • Maintain a flat and neutral spine throughout the exercise. Avoid rounding or arching your back.
  • Keep your neck aligned with your spine, looking down at the floor to avoid straining your neck.
  • Engage your core muscles by drawing your belly button towards your spine. This helps stabilize your torso during the movement.
  • Control the weight and focus on the mind-muscle connection. Avoid using momentum or jerking movements to lift the dumbbell.
  • Squeeze your shoulder blades together at the top of the movement to maximize engagement of your back muscles.
  • Breathe out during the pulling phase and breathe in during the lowering phase to enhance stability and control.

Benefits of the One Arm Row with Dumbbell on Flat Bench

Incorporating the one arm row with a dumbbell on a flat bench into your fitness routine offers numerous benefits:

  1. Strengthening the upper back: This exercise primarily targets the rhomboids, trapezius, and latissimus dorsi muscles, which are crucial for maintaining good posture and preventing neck and shoulder pain.
  2. Enhancing stability and balance: Performing one-arm exercises challenges your core muscles and improves overall stability. It also helps eliminate muscular imbalances between the left and right sides of your body.
  3. Improving grip strength: Since you are only using one arm at a time, your grip strength is utilized to control the dumbbell throughout the movement. This can have a positive impact on your overall grip strength.
  4. Increasing functional strength: The one arm row mimics daily activities like lifting objects or performing pulling motions. By strengthening the muscles involved in these tasks, you can improve your overall functional strength.
  5. Challenging your biceps: While primarily targeting the back, the one arm row also engages your biceps. This exercise helps develop well-rounded upper body strength.

Variations of the One Arm Row with Dumbbell on Flat Bench

Once you have mastered the basic one arm row with a dumbbell on a flat bench, you can try these variations to add variety and challenge to your routine:

  1. Wide Grip Row: Hold the dumbbell with an overhand grip and position your hand slightly wider than shoulder-width apart. This variation emphasizes your lateral back muscles.
  2. Underhand Grip Row: Hold the dumbbell with an underhand grip, palms facing up. This variation targets your lower back muscles and places more emphasis on your biceps.
  3. Alternating Row: Perform a row on one side, then switch to the other side without placing the dumbbell back down. This variation adds a cardiovascular component to the exercise and increases calorie burn.
  4. Single-Leg Row: Add an extra challenge to your stability by lifting one leg off the ground while performing the rows. This variation engages your core muscles to a greater extent.

Summary

The one arm row with a dumbbell on a flat bench is an excellent exercise choice to strengthen and tone your back muscles. By following the correct form and technique, you can reap the benefits of improved posture, enhanced stability, and increased upper body strength. Remember to gradually increase the weight as you become stronger and always listen to your body. Now that you have a comprehensive understanding of this exercise, integrate it into your fitness routine for maximum results.

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