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Dumbbell Row, Single Arm, Bench, Elbow In

Type: Back
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.
Level :  Equipment : Yes
Back
Biceps
Rear Shoulders

Dumbbell Row, Single Arm, Bench, Elbow In Steps:

Step 1:
Place one knee and the matching hand on the bench.

Step 2:
Keeping a straight back, make sure hips and shoulders are level.

Step 3:
Place the opposite leg out to the side to stabilize.

Step 4:
Tuck the elbow in close to the trunk.

Step 5:
Wrist straight, draw the dumbbell towards the outside of the abdomen, with a sawing action.

Step 6:
Pause then slowly lower the dumbbell to the start position.

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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