Watch the video below to see a demonstration of proper form and technique for the one arm dumbbell row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.
Instructions for One Arm Dumbbell Row
To perform a set of one arm dumbbell row:
Place the dumbbell on the ground to the left of a bench. Put your
right knee and right hand on the bench while straightening your left leg out to the side. Your trunk
should be almost parallel to the ground and your left hand near the weight on the ground. Your trunk
should be in a neutral position at all times.
Concentric (Upward) Motion
Grip the dumbbell firmly and start by pulling your
shoulder blade back and toward the other before driving your elbow back behind you, until bent 90
degrees. Be aware of keeping your trunk stable and focus on working the back muscles.
Pause at the top position for a 2 sec count while squeezing your shoulder
blade back and pulling the elbow back.
Eccentric (Lowering) Motion
Lower the weight under control until your arm is fully
extended below you. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of one arm dumbbell row repetitions for each arm before resting.
This completes one set of one arm dumbbell row.