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Dumbbell Row, Single Arm, Bench, Elbow In |
Type: Back |
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The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be performed in a split stance or using a stability ball in place of the bench.
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Back
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Biceps
Rear Shoulders
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Dumbbell Row, Single Arm, Bench, Elbow In Steps:
Place one knee and the matching hand on the bench.
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Keeping a straight back, make sure hips and shoulders are level.
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Place the opposite leg out to the side to stabilize.
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Tuck the elbow in close to the trunk.
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Wrist straight, draw the dumbbell towards the outside of the abdomen, with a sawing action.
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Pause then slowly lower the dumbbell to the start position.
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Top Tip:- Performing the exercise with elbow out will focus more on the rear shoulder and mid back.
- Tucking the elbow in close to the torso places more emphasis on the back than the shoulders and works the lats.
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