How to do the SINGLE ARM DUMBBELL ROW! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the single arm dumbbell row, also known as the bent over dumbbell row, unilateral dumbbell row, or the one arm row.

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CC: This exercise is gonna target all parts of your back with emphasis on your lats, traps, and rhomboids. Now in this video, I’m gonna be demonstrating on a bench, but you can also perform this with a table or a rack, and the technique will nonetheless stay the same. That being said, there’s a few different ways to perform this depending on which part of your back you wish to emphasize, but this video will cover each one.

To initiate the set up, flatten out the bench and lay the dumbbell beside. Then place your non working hand on the front of the bench and your corresponding knee on the back, then open your hips up by moving your opposite leg out to the side, before planting your foot firmly into the ground. From here, grab the dumbbell loosely in the palm of your hand with your thumb wrapped around, and treat your hand like a hook so that your bicep and forearm don’t take over. Then, lift your glutes up and puff out your chest to straighten out your back and contract your abs while pushing your shoulder blade down to protract your scapula and fully stretch out your lat.

The starting position should look something like this where your spine is neutral, your arm is fully extended, your scapula is protracted, your eyes are pointed down, your hands are slightly in front of your shoulders, your planted foot is slightly behind your glutes, and your knee is comfortably angled on the bench so that your foot hangs off.

From here, there’s actually 2 ways to initiate the concentric. For more lat activation, drive your elbow back and row the weight towards hips, and for more upper back activation, drive your elbow up and row the weight towards your chest. But in both variations, focus on using your hand as a hook and lifting the weight with your elbow by squeezing your shoulder blades together. Keep your back straight, your eyes down, and your elbow tucked by your side, and slightly rotate your shoulder in to undergo a full range of motion. Drive the dumbbell up and slightly back and squeeze your lat by bringing your elbow above your body until your arm is perpendicular.

From here, begin the descent by protracting your scapula and pushing your shoulder blades apart, while keeping your back straight, your eyes down, and your elbow tucked by your side. Slightly rotate your shoulder outwards, and lower the weight down and slightly forward by fully extending your arm and completely stretching out your lat, and get back into the starting position for the next rep.

To incorporate this into your routine, choose a moderate to heavy weight for 3-4 sets of anywhere from 8-15 reps per arm.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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