How to do one-arm alternating dumbbell row?

Men want to have well-developed muscles in their bodies because this can show their ruggedness and wildness and make their male hormones overflow. Of course, these muscles do not appear out of thin air; they require people to exercise regularly and over a long period of time to form. For example, if you want to make the muscles of your chest and back more developed, you can do single-arm alternating dumbbell rowing. So, how should this exercise be performed better?

Exercise purpose:

Increase the size, strength and endurance of the latissimus dorsi

Action points:

At the beginning, bend one leg and kneel on the bench, supporting your body with the hand on the same side. Lean your upper body forward and keep it fixed, tighten your abdomen, straighten your chest, and keep your waist straight. During the exercise, keep your arms close to the side of your body and pull up to the highest limit. Feel your latissimus dorsi muscles fully tighten. Stay at the highest point for 2-4 seconds, then slowly drop down to the position where your upper arms are perpendicular to the ground, with your elbows slightly bent. Be careful not to shake or twist your body during exercise, and maintain left-right symmetry to avoid injury to the lumbar spine. Exhale as you pull the dumbbells up, and inhale as you lower them back down.

Back - Single-arm dumbbell rowing method

1. Hold the dumbbell with one hand, palm facing inward.

2. Place your other hand and knee on a bench, about 12 to 14 inches apart.

3. Grab the dumbbells and stretch your arms to prepare

4. Lift the dumbbells as high as possible, keeping your elbows facing back.

5. Keep the lifting arm close to the body

Back - Single-arm dumbbell rowing tip

This movement should be repeated the same number of times on both sides.

In order to achieve a balanced appearance of the back muscles, uniform movement is required.

This movement should be done slowly and smoothly.

Generally speaking, if you can't do the "seated row", you can use this exercise to exercise your back.

Mainly exercise the latissimus dorsi, teres major, posterior deltoid, and trapezius.

Secondary exercise arm flexors, biceps.

When doing single-arm alternating dumbbell rowing exercises, you must be careful to do it within your ability. Do not rush for results and insist on doing it when your body is already very tired, as this may cause harm to your body. If you want muscles to appear sooner, you must also pay attention to training for a certain period of time every day to see results.