One-legged Dumbbell Row
Muscle Groups: Lats, Traps, Glutes, Hamstrings
One-legged Dumbbell Row focuses on Lats, Traps, Glutes, Hamstrings, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-legged Dumbbell Row with proper form and technique.
- 1
Stand with your feet hip-width apart, holding a dumbbell in your right hand. Place your left foot slightly back for balance.
- 2
Bend your knees slightly, hinge at your hips, and lean forward until your torso is almost parallel to the ground, keeping your back straight.
- 3
Lift the dumbbell towards your hip, keeping your elbow close to your body; squeeze your shoulder blade at the top of the movement.
- 4
Lower the dumbbell back down to the starting position with control, and repeat for desired reps before switching sides.
Tips for Success
These tips will help you perform One-legged Dumbbell Row safely and effectively while maintaining proper form.
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Keep your back straight throughout to avoid strain and maintain good posture.
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Avoid twisting your torso; keep your movements fluid and focused on your upper body.
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Start with a lighter weight to master form before increasing the load.
Secondary Muscles
While One-legged Dumbbell Row primarily targets Lats, Traps, Glutes, Hamstrings , 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-legged Dumbbell Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-legged Dumbbell 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.
