One-arm Bent-over Row
Muscle Groups: Back, Biceps, Shoulders, Abs
One-arm Bent-over Row focuses on Back, Biceps, Shoulders, Abs, 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
Place your left knee and left hand on a flat bench, keeping your back straight and parallel to the floor.
- 2
Stand with your right foot firmly on the floor, holding a dumbbell in your right hand with your arm extended towards the floor.
- 3
Pull the dumbbell up towards your chest, squeezing your shoulder blade and keeping your elbow close to your body.
- 4
Slowly lower the dumbbell back down to the starting position with control.
Secondary Muscles
While One-arm Bent-over Row primarily targets Back, Biceps, Shoulders, Abs , 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.
