Dumbbell Single Arm Bent Over Row
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell single arm bent over row is a unilateral back-building exercise that trains one side at a time. Working from a hinged-over position, it targets the lats and mid-back muscles, with the biceps assisting as the working arm flexes to pull the dumbbell toward your hip. Training one arm at a time evens out left-to-right strength and lets you brace your free hand for support.
Dumbbell Single Arm Bent Over Row: So führst du sie aus
- 1Hold a dumbbell in one hand and place the opposite hand and knee on a flat bench, or brace your free hand on a sturdy support, so your back is roughly parallel to the floor.
- 2Hinge at the hips with a flat back, let the working arm hang straight down from your shoulder, and keep your neck in line with your spine.
- 3Brace your core and set your shoulder blade down and back before you start the pull.
- 4Drive your elbow up and back, pulling the dumbbell toward the side of your waist while keeping it close to your body.
- 5Squeeze your back muscles at the top, keeping your torso still and your hips square to the floor.
- 6Lower the dumbbell under control until your arm is fully extended and your shoulder blade reaches forward again.
- 7Complete all your reps on one side, then switch the dumbbell to the other hand and repeat for an equal number of reps.
Technik-Tipps
- Lead the pull with your elbow rather than your hand, so your back does the work instead of just your arm.
- Keep your torso locked in place — the dumbbell moves, your spine does not.
- Use a slow, controlled lowering phase to keep tension on the lats through the full range.
- Match reps and weight on both sides so the weaker arm sets the standard and imbalances even out.
Häufige Fehler
- Rounding the lower back instead of hinging with a flat spine, which puts the spine at risk under load.
- Twisting or rotating the torso to heave the weight up, which cheats the rep and removes tension from the target muscles.
- Shrugging the shoulder toward the ear instead of driving the elbow back, shifting work off the back and onto the upper traps.
- Using momentum to yank the dumbbell up, which reduces muscular tension and limits back development.
Häufig gestellte Fragen
What muscles does the dumbbell single arm bent over row work?
It mainly works the lats and the muscles of the mid-back, with the biceps of the working arm assisting as your elbow flexes to pull the dumbbell up.
Is the single arm dumbbell row good for beginners?
Yes. Bracing your free hand on a bench gives a stable base, making it easier to keep a flat back and learn the rowing motion than with a barbell.
Should I row the dumbbell to my chest or my hip?
Pull it toward the side of your waist or lower ribs, driving your elbow up and back. This keeps the lats and mid-back loaded rather than shifting work to the rear shoulder.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps per arm works well for building back size and strength. Do the same number of reps on each side.
Why train one arm at a time instead of both?
Rowing one arm at a time lets you brace for stability, focus on a full range of motion, and correct strength differences between your left and right sides.
