One Arm Dumbbell Row

Directions:

Preperation/body position

1. Find dumbbells of the suitable weight for you to execute the exercise.
2. Kneel one knee and foot on a bench, with your arm supporting your upper body.
3. Bend over, whilst keeping back straight, grasping the dumbbell with other arm.

Excution/Movement

1. Pull dumbbell up to lower abdomen, maintaining good body posture. Do not twist excessively to throw the weight up. Keep working arm relatively close to sides throughout execution, to stress latissimus dorsi.
2. Once peak contraction is made, and elbow is brought back past back level, slowly return dumbbell back to starting position.
3. Repeat for desired repetitions. Repeat with other arm.

Comments

The dumbbell one arm row is a commonly used back exercise, which is very effective at stimulating the general back muscles, elbow flexors, and posterior deltoid head.

The movement is similar to that of the bent over barbell row, with the dumbbell variation allowing for isolateral training, and possibly greater range of motion due to hands not being fixed in position relative to the other one.

When performing the dumbbell row, remember what out goal is. If we wish to stimulate the target muscle then we want to minimising momentum and unnecessary secondary muscle involvement, which will take stress away from the target muscles. Pick a weight in which you can perform the exercise correctly for the desired number of repetitions.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.