Single Dumbbell Row
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by standing with feet hip-width apart, toes pointed slightly out for added stability. Hold a dumbbell with both hands, one hand on each end, and let it hang in front of you. Hinge at the hips, leaning forward slightly while maintaining a straight and neutral spine. The dumbbell should be oriented vertically, with your hands gripping each end. Engage your back muscles, particularly the latissimus dorsi and rhomboids. Draw the dumbbell upwards towards your abdomen, keeping the elbows close to the body. Once you've achieved a tight contraction in the back muscles, control the descent, slowly lowering the dumbbell back to the starting position.
Common Mistakes
Refrain from using momentum or swinging the dumbbell to pull it upwards. Ensure that the movement remains smooth and deliberate. Avoid rotating or twisting the spine, and ensure your back stays neutral without any arching or rounding.
Breathing
Inhale as the dumbbell is in its lowered position. Exhale as you row the dumbbell upwards towards your abdomen. Take another breath in as you gradually release the dumbbell to its original place. This variation of the Single Dumbbell Row emphasizes the mid-back muscles, providing a concentrated workout for that region.
Muscle Focus
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Lower Body