One-legged Dumbbell Row
- Primary muscles
- Upper back, Lats
- Secondary muscles
- Biceps, Glutes, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Pull
Steps
- 1 Stand on one leg, holding a dumbbell in the hand opposite your standing leg.
- 2 Slightly bend your standing knee and extend your free leg straight back behind you for balance.
- 3 Hinge at your hips, keeping your back straight, and lower the dumbbell towards the floor as your torso becomes nearly parallel to the ground.
- 4 From this hinged position, pull the dumbbell up towards your chest, squeezing your shoulder blade and keeping your elbow close to your body.
- 5 Slowly lower the dumbbell back down to the starting hinged position with control.
- 6 Drive through your standing heel to return to the upright starting position, bringing your free leg back to meet the standing leg.
