How To Do Single-arm Bent Over Rows

muscle Single-arm bent over rows

A bent-over row is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.

Are bent over rows a "good" bicep builder?

While metabolic stress and long-duration sets play a role in hypertrophy, it's important to stimulate fast-twitch fibers with heavy loads. The underhand bent-over row does a good job of this. Grab the bar with a double underhand grip, slightly outside shoulder width.

What muscles are used in bent over row?

  • Latissimus Dorsi. The lats are a large triangular muscle that spans the entire length of your back. ...
  • Spinal Erectors. The spinal erectors are located in your lower back. ...
  • Hamstrings and Glutes. The hamstrings work isometrically to support the lifter as they assume the bent-over position (similar to the erectors).
  • Scapular Stabilizers. ...

Who Should Do the Bent Over Row?

  • Strength and Power Athletes. Powerlifters and Strongmen/Strongwomen: Bent over rows are a great movement to increase back strength and muscle growth.
  • Fitness Athletes. The bent-over row is a great way to develop back strength and increase muscle growth of the lats and erectors.
  • General Population. ...

What is primary mover in bent over row?

  1. Latissimus Dorsi. Lead with your elbow when you perform the bent-over dumbbell row to maximize shoulder extension. ...
  2. Middle Trapezius and Rhomboids. The middle trapezius and rhomboid muscles — located across and between your shoulder blades, respectively — draw your shoulder blades together in a movement called ...
  3. Biceps Brachii. ...
  4. Erector Spinae.

How to efficiently and safely do upright rows?

  • Push Your Lifting To Within Failing To Be Able To Increase The Teardown Of Your Muscular Tissues. ...
  • Execute Drop Sets. You can raise your gains through the use of drop sets. ...
  • Always Keep A Training Record. You should certainly maintain a journal of every weights, sets, and reps. If you are brilliant you may also record your rest durations. ...

How To: Dumbbell Bent-Over Row (Single-Arm)

What's going on Hermanation? I'm gonna demonstrate for you, a dumbbell bent over row, okay first thing, you have to do is grab a bench.

I already have one then you grab a dumbbell okay now what you want to do is when you get on the bench depending on which side you're starting off with first. I'm going to start off using my left arm.

So you're on the bench like this my right leg on there and grab the front of the bench like that

Okay I'm gonna bend this leg then I'm going to out stand my left leg, okay?

My leg out of here helps me post. So that when I lift the weight, I don't fall over okay, so this leg keep straight this legs bent.

Okay, you want to stand over yourself like this you want to maintain an arch of your back want to maintain a neutral spine so you don't want to be looking up or looking too far down, keep it nice and straight and Grab a nice grip on the front of the bench.

Now when you hold your dumbbell make sure you keep your wrist straight, you don't want it, bending and what you're going to do is you're going to pull the dumbbell up to your armpit

try to keeping your back parallel to ceiling and then come back down to a slight bend your elbow and come back up like this breathe out on the way up.

so pull the dumbbell now as you come up you want to pinch everything in your back pinch your shoulder blades as well Come down.

Keeping everything pinched

Don't fully extend] your elbow and keep your back parallel with the ceiling

Do one more As soon as you're done simply go to the other side, keep the same form just switch sides okay?

So to do a dumbbell bent over row for more great information

Proper Form For A Bent Over Row

hey guys I'm Kelly from a trainer for more than Mary and I want to show you.

the perfect form for a bent over row today, it's a form that most of people might have spent a lot of trouble with I want to make sure everybody have the perfect form now, you don't hurt your back make the most effective workout possible so to start with I want you to give me a nice solid stance and as you've been forward notice my hips, your back so that my spine can stay long the biggest mistake I see with it, with people rounding over but once I've rounded my spine my back muscles no longer contract effectively.

nope i'm a  bend my knees hips go back stays open roll my shoulders back so there's set solidly in my pocket and then I'm gonna start my room from first movement is all about my core getting more parallel to the ground, you can get a heart that won't be the hardest but now I'm working my entire back muscles I love about husband. they like me my shoulders and how much weight are using back in the day when we did a lot of bench road.

I could use a lot more weight because I have a lot more stability but I actually preferred it my weight a little bit, before we talk about you know functional fitness a lot of them everyday reach over grab something stabilize from here.

Single Arm Bent Over Row


a single arm bent over row is a great exercise to strengthen the muscles between the shoulder blade and the spine from here. 

you're going to start with one knee directly underneath the hip on the bench.

you're gonna hinge forward with your hand directly underneath your shoulder on the bench keeping a flat back. you're gonna have one arm the other arm hanging down with the dumbbell in the hand from this position. 

you're going to start pulling your shoulder blade back and then follow that with your elbow continuing to pull that shoulder blade across your body and control back down from the side. 

it looks like this you're going to flat back you're pulling on him back. 

I want you to think about pulling the hand more towards the hip man the armpit straight back.

Single Arm Dumbbell Row

what's happening Trio from industry athletics we are going to go over the single arm dumbbell row, so for a dumbbell row you probably want to find a weight. that's moderate to heavy something. that's light 10 12 pounds usually not going to be enough for people, this one you want to be weighted a little bit more most important thing to do is get the starting position correct. and then we'll start to go over everything else, so for that start you want to take that Universal resting position all right. 

you're exhausted you're out of breath you go down and rest you're gonna go right here usually

that back ends up in a really good position here. and then what we're gonna do is take one leg and then kick it back alright that leg goes back it's slightly bent. and I'm on my toe alright so I'm on my toe and I have that back in that hinged position alright no rounding going on whatsoever. so backs up right forward forward hands on your knee if you want for some support I'm trying to

get my chest to go down towards the ground a little bit. I don't want that tall upright chest so I'm going down, this is a bent over row so as I hinge that dumbbell hangs here I think about bringing my elbow back into my hip as I pull up alright, so my my fists are the dumbbell ends back towards my hip not up towards my chest that kind of impinges a little bit on the shoulder. 

okay so here's our set up get our dumbbell kick that leg back if I'm wearing my right hand my right leg goes back and then I fold forward about my toe on my back foot solid here, on my front foot and then I'm pulling that dumbbell back towards my hip good try to stay neutral, looking down towards the ground and then, it's up to you as to where the weight is and what you want to put into it,  you want to throw a little bit of a hump in there how's your twisting that's gonna

be a little more cardio. it's gonna take off of the muscular strength that you're building I would try to be solid nice and tight through my core avoid any awkward like a lawnmower twisting alright plenty of other movements to get that rotation going. this meant to build the pulling muscles the biceps everything in that upper lower and mid back.

One Arm Dumbbell Bent Over Row - Back Exercise

for this exercise position one dumbbell on each side of a flat bench place, your

right knee and hand on the bench to support your body. your left leg should

extend away from your body with your left foot flat on the floor.

then with your torso parallel to the floor grab a dumbbell with your left hand your palm should be facing your body and your arm should be extended.

keep your back straight this is the starting position now exhale as you pull the dumbbell to your side while moving your elbow slightly behind your torso.

keep your upper arm close to your body and tightly contract your back muscles at the end of the movement. 

hold the contraction for a moment and inhale as you slowly return the dumbbell to the starting position while keeping your back straight when you finish your reps on the left arm.

switch sides and perform the same number of reps using your right arm.

Stop Doing Dumbbell Rows Like This!

 What's up, guys? Jeff Cavaliere,

Today we're going to talk about the one armed row.

Now look, it was in our 23 exercise fails video for a reason.

You've seen people do it this way. 

Now, I'm not going to point out the obvious and say "Don't do it like this", because we know that this is really, really bad.

The more important thing that is even 10% of that is still bad.

It's going to have a really negative impact.

Not just on your gains, but really your longevity here if you plan on training for a long time.

So let's break down the exercise and I'll show you why all that stuff is no good. 

Okay, first of all, when we go to do the row the position of your feet is going to matter

because we're trying to use the row to train our lats, not necessarily our upper back. 

So if we get in here, tight, and we put our foot up close, and we have our hand in here, close, and I grab the dumbbell, and I go, and I start rowing from here; by nature, I don’t have a lot of room.

So I have to pull a little higher and when I pull high here, now you can see I'm working the muscles up here in the upper trap region a lot more than I am working the lats. 

If I want to work on the lats then what I need to do is I need to get longer.

So if I put my foot back a little bit more, drop my knee back a little bit more, reach out a little bit more on the bench; it's also going to lead to fixing that other, humongous point that I mentioned in the beginning of this video.

That is the position of our thoracic spine.

We've just opened up the lat now to be able to work a lot more here, pulling with the elbow, and training it, which is perfect. We just want to do that, right?

But now we've also taken the thoracic spine and put it in a better position.

So when we see this, that's a problem because you can't move your lumbar spine – the part

that really bothers most of us, low back pain – unless you have proper position of the

spine above because it's all one, continuous unit.

So try this with me. Go like this and hunch forward.

Now, stick out your butt.

As soon as you try to stick out your butt here, you see it starts fixing my mid-back, like that.

You can't fix this without it pulling the mid-back a little bit more into extension.

So you have to be able to get yourself in position, and then realize that you're allowing

the mid-back to arch, and you need to be able to fix it.

It gets fixed in two places.

You stick your butt up, toward the ceiling.

Lift your butt up, toward the ceiling.

At the same time, let your chest stick out. 

If I stick my chest out and lift my butt up I've now got the thoracic positioning here

that I need, that I can now do the row from.

I've also put myself in a great position to get a good stretch on the lat at the bottom, and then rep out from there.

Now remember, on the pull; the pull is not a hammer curl. 

We all do this: pull. Pull.

We're not working biceps here today, guys.

This is not the hammer curl day.

This is the one-armed row exercise.

So you're pulling back with your elbow.

Get it to about 90, lock it out, and pull up.

I went over this tip on the hard gainer video with Jessie for his back.

You pull with the elbow, back behind the level of your torso. 

You've got to get it back, behind your body if you want to work your lat fully. 

So now, you might be saying to yourself "But I can't get myself into that position."

That's why I look like this; like a hunchback. We call it the "Hunchback Row".

You can, but you might have to do a couple things before you train.

If you're going to train your back and you don’t have the ability to get into thoracic

extension here, I would go so far as to say you'd better then reevaluate what exercises

you're doing in your back workout because rows instantly become a lot more dangerous.

If you can't get yourself here and you try to row like this, that's bad.

Pull downs; same thing.

Pull ups; same thing.

That is not the position to be in when you're training your back.

So do the exercise I'm showing you here. 

I showed you this warm-up before.

You don’t need to have a bar in your hands.

You can just do it with your hands open and nothing in them.

But rotate to the side, allow your body to lean back as you do, you'll open up the chest, 

but at the same time you'll stay into thoracic extension. 

It's a good mobility drill for you to try.

Secondly, roll your back. Do a full row.

Not to the low back. Never to the low back. 

Just in the middle thoracic spine to allow you to mobilize that area, to get a little bit more loose, into extension, prior to doing your back workout.

I promise you, if you kick into this position now you will easily be able to get into position 

by just doing a few of those things right before you train your back.

All right, guys? So that is the way to do this.

It's an exercise form fail. Good exercise when done right. Horrible exercise when done wrong.

You knew I wouldn't just leave you hanging with my 23 exercise fails.

You know I'm going to follow it up with the science and tell you the better way to do it, and also make sure that even guys that

thought they had perfected this a long time ago get something from this as well.

All right, guys.




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