The Muscles The One Arm Dumbbell Row Works
Target muscle: Middle back
Primary muscle groups: Latissimus Dorsi
Secondary muscle groups: Erector Spinae, Traezius, Deltoid Posterior, Biceps Brachii.
The one arm dumbbell row is one of the best thickness exercises for the middle back. The execution with one limb gives many advantages as stronger muscle-mind connection and more power. The exercise can also help you to improve the muscle balance and proportions between the left and the right sides of the back. The one arm dumbbell row could be a great substitute of the bent over barbell row for those who have back injuries.
Grab a flat bench and position dumbbell at the end of the bench on your right hand side. Place the left leg at the top of the end of the bench, bend forward and put your left hand on the bench slightly in front of your shoulder. Keep your right leg firmly on the floor and your back straight. Pick up the dumbbell with your right hand using a neutral grip (palm towards your body) and hold it with your arm extended and your lower back straight. This is your starting position.
Inhale and start to pull the dumbbell towards your lower abdominals using your shoulder blade first and than the arm. Continue to pull until your upper arm is parallel to the floor and the back muscles are fully flexed. Hold the contraction for a second and slowly return the weight in to the starting position. Repeat for the desired amount of reps and perform the movement with the other arm.
- Keep your elbow as close to your body is possible and don’t let it to flare out because this will move the tension from the middle back to the rear deltoid and the trapezius.
- Try to start the positive phase (when you bring the weight up) by pulling with your shoulder blade first not with your arm. This will put the emphasis on your back muscles and will give you bigger stimulation on your back not on your arms.
- When you perform the movement think not for pulling the weight with your arm think for pushing back with your elbow and squeezing the shoulder blades together.
- Perform the negative phase of the movement for twice longer time than the positive.