One-arm Bent-over Row
- Primary muscles
- Upper back, Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Pull
Steps
- 1 Begin in a split stance with your torso hinged forward at about a 45-degree angle.
- 2 Hold a dumbbell in one hand with a neutral grip, letting your arm hang straight down towards the floor. Place your free hand on your front knee for support.
- 3 Pull the dumbbell up towards your torso, driving your elbow past your back and squeezing your shoulder blade.
- 4 Slowly lower the dumbbell back down to the starting position with control.
- 5 Complete all repetitions on one side, then switch to the other side.
