One-arm Bent-over Row
Muscle Groups: Lats, Traps
One-arm Bent-over Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Bent-over Row with proper form and technique.
- 1
Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let the dumbbell hang at arm's length from your shoulder.
- 2
Without moving your torso, pull the dumbbell to the side of your torso, keeping elbow close to your side. Pause and squeeze at top of movement. Lower dumbbell back to start position.
Tips for Success
These tips will help you perform One-arm Bent-over Row safely and effectively while maintaining proper form.
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Don't let your back round or body lose alignment. Be mindful of proper posture.
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Be sure to finish the movement by pulling the dumbbell all the way to your ribs.
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Do not let your shoulder flare during the movement. Keep the shoulder down and away from the ear.
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At the top of the row do not let your shoulders slouch. Be sure to bring your shoulder blades together.
Secondary Muscles
While One-arm Bent-over Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Bent-over Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Bent-over Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
