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Five Reasons to One-Arm Dumbbell Row

Traditional dumbbell rows are fantastic, but if you want a wide, thick, and powerful back, you need to do more of the one-arm variation! Dumbbell rows with one arm can help you build thickness in your entire back – upper, middle, and lower – as well as strengthen your chest muscles and train your triceps, rhomboids, and erector spinae.

Furthermore, because this is a bending-over motion, the core musculature is extensively involved to give support. Whoever stated you couldn't work on both expanding and thickening your back muscles at the same time definitely hasn't tried one-arm dumbbell rows! You're in for some serious mass gains if you've mastered the appropriate form and technique for this workout.

To reduce pressure on your hip and lower leg joints, make sure your supporting arm and knee are properly positioned and stabilized on the bench.

The one-arm row has four distinct advantages.

Work that is done in a single direction

The greatest strategy to assure optimal focus on the target muscle, maximize fiber recruitment, and eliminate strength imbalances between the sides of your body is to train one arm at a time. When completing bilateral exercises, most people tend to over-rely on one side of their body to shift the burden, although this can be difficult to observe. Unilateral exercises will considerably increase athletic performance and reduce the risk of injury if performed on a regular basis.

Gains from Stretching

Stretching is one of the most misunderstood physical routines, possibly because we equate it with monotonous static stretches, and its potential advantages are often missed. Stretching, in case you didn't know, can be utilized to promote improved muscle growth in addition to boosting flexibility, quickness, and circulation. How?

Stretching a muscle against resistance causes more muscular damage and increases the body's growth-promoting, anabolic reaction. The one-arm dumbbell row is the exercise that provides for the most stretch in the middle of a rep, allowing for enormous fiber damage and hypertrophy to occur. To get the most out of your workout, you should move through the entire range of motion.


Because one-arm dumbbell rows are done in a bent-over position with one leg and one hand on a bench, they provide stability and balance, allowing you to focus on getting the best contraction possible. Unilateral exercises, such as this one, help strengthen your stabilizing muscles, which are often overlooked in modern workouts. Strong stabilizing muscles not only assist the working muscles operate more efficiently by providing ideal support and stability, but they also help them prevent injury.

Finally, because the torso is safely supported during one-arm dumbbell rows, you may use greater weights and adequately stress the muscles!


One of the most appealing aspects of this technique is its adaptability. By gently altering the angle of the pull, you may easily emphasize different regions of the back musculature. Lifting the dumbbell back and toward the hip, for example, activates more lower lat fibers, while pulling up in a straight line activates more upper lat fibers. Simply turn your palm backwards instead of inwards to strengthen your mid-back.

To Grow, Row!

This motion can help you remove back discomfort by making you truly strong and lowering the danger of injury, in addition to helping you develop mass to your entire back.

Make careful to do the action in a maximally controlled manner to optimize your advantages while reducing your risk of damage. Avoid jerking your arm to avoid putting excessive strain on your wrists, shoulders, and elbows, as well as arching your back.