Target Muscle

    Upper Back

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    BackDumbbell

    Dumbbell Single Arm Bent Over Row

    The dumbbell one arm bent over row is a unilateral strength exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves hinging at the hips and pulling a dumbbell towards the chest while maintaining a stable, neutral spine.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.

    2. 2

      Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.

    3. 3

      Let the dumbbell hang straight down towards the floor, with your arm fully extended.

    4. 4

      Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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