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One-Arm Dumbbell Row

Most beginners have problems to keep their spine straight doing rows. Instead a flat bench, you can use a couple of chairs, and practice at home. Keeping your spine straight is essential to avoid injuries.

Place your right knee and right hand on the chairs (bench). Bend your torso from your waist until is parallel to the floor. Bend your left knee if necessary.

Pick up the dumbbell with the left hand, with the palm facing your torso. Do not bend your wrist! The forearm should not do work.

Exhale and pull the dumbbell, keeping your elbow close to your side and keeping the torso stationary.Concentrate on squeezing the back muscles.

Inhale and slowly back to the starting position.

Repeat with the other side 🙂

13 thoughts on “One-Arm Dumbbell Row

  1. Great tip!
    Miss Sherri

    1. Thank you!
      Big hug, David

  2. Nice to see you’re helping out those beginners to prevent injuries. Way to go! I think your videos are a great idea.

    1. Than you 🙂
      It was Element´s idea! I was wasting time with Phothoshop, if you rememer the first pictures 🙂

  3. Nice exercise. I will give it a go.

    Thank you.

    1. Thank you!
      If you want to do pull ups, start with this one to gain strength 🙂

      1. Thanks. I will do.

      2. You are welcome 🙂

  4. Thank you 🙂

    1. You are welcome 🙂

  5. […] difficult exercises and longer sets. One of my exercises, the one-arm dumbbell row, can be found here. Last week I was a bit grumpy because I just wanted to be lazy. But this week I’m feeling a […]

    1. Thank you 🙂

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