Mastering The Dumbbell Row: Form Flaws, Set Up And Execution

2. How Do I Perform the One-Arm Dumbbell Row?

To begin this movement, pull the dumbbell towards your midsection, and make sure to keep your elbow as close as possible as your back muscles start getting flexed. Slowly bend your arm and take your shoulder upwards. When you get to the top, your elbow should be pointing towards the ceiling and your shoulder blades should be clenched together. Put the dumbbell down with total control – don’t just allow it to fall down. The negative matters too. Do your reps for one side of your body, then repeat the procedure on the other side as well, for the same number of reps.

negative matters too. Do your reps for one side of your body, then repeat the procedure on the other side as well, for the same number of reps.

3. What Should I Be Careful About With This Exercise?

When you are lifting the dumbbell, as well as when you’re putting it down, make sure that you let your shoulder move back so that your back muscles contract and extend. If this isn’t happening, you’re doing an inefficient exercise by letting the biceps muscles bear most of the load of lifting. Also, be careful not to turn the one-arm dumbbell row into a curling exercise. This can happen when you bend your elbow a little bit more than you should, which means less than 90 degrees when you’re lifting the weight. Keep in mind that your hand is just a connection to your lats and the muscles in your middle back, and it should be pointed towards the flood for greatest effectiveness.

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