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 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.
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.
