One-arm Bent-over Row
Muscle Groups: Upper back, Lats
One-arm Bent-over Row focuses on Upper back, Lats, with Biceps, Forearm 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
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.
Secondary Muscles
While One-arm Bent-over Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm . 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.
