What is the One-Arm Bent-Over Dumbbell Row?

For friends who love fitness, the term one-arm bent-over dumbbell rowing must be familiar to them. Because friends who love fitness will definitely exercise their muscles, and this one-arm bent-over dumbbell rowing exercise method exercises the muscles in the arms. We all know that some people who exercise like to exercise their biceps and other muscles in their arms the most. So, let's take a look at this one-arm bent-over dumbbell row.

The bent-over dumbbell row evolved from the barbell bent-over row. Its advantage is that without the constraints of the barbell, the range of motion is increased, and the intensity of stimulation to the latissimus dorsi is increased. At the same time, in order to maintain balance during the bent-over dumbbell rowing process, more muscles are involved, thus achieving the purpose of exercise.

The bent-over dumbbell row mainly strengthens the latissimus dorsi, while also having a certain training effect on the posterior deltoid muscle.

Action essentials:

1. Stand with your feet shoulder-width apart, bend your knees and lean forward, holding the dumbbells in both hands and letting them hang naturally.

2. Use your back to pull up your upper arms so that your elbows are beyond your back, then slowly return.

Notes: 1. The angle of the upper body leaning forward should not be too large. 2. When pulling up the dumbbells, keep your upper arms close to your body.

3. Return slowly to continue stimulating your back muscles.

4. When your upper arms are pulled to the highest point, consciously tighten your back for better results.

Back - Single-arm dumbbell rowing method: 1. Hold a dumbbell in one hand with your palm facing inward. 2. Support your other palm and knee on a bench, about 12 to 14 inches apart. 3. Grab the dumbbells and stretch your arms to prepare for the move. 4. Pull the dumbbells as high as possible, keeping your elbows pointed back. 5. Keep the lifting arms close to your body. 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.

This one-arm bent-over dumbbell rowing fitness posture is not very difficult, so many people can practice it, even if you are alone at home without the accompaniment of a sports trainer. It is worth mentioning that although exercise and fitness can keep us in good shape, excessive exercise can lead to muscle strain.