- What muscles does the Dumbbell One-Arm Bent-Over Row work?
- This exercise primarily targets your back muscles, especially the latissimus dorsi. It also works the biceps and shoulders as secondary movers, helping build pulling strength and upper body stability.
- What equipment do I need for the Dumbbell One-Arm Bent-Over Row, and can I use alternatives?
- You’ll need a dumbbell and a stable bench to support your knee and hand. If you don’t have a bench, you can use a sturdy chair, a low table, or perform the movement without support by hinging at the hips.
- Is the Dumbbell One-Arm Bent-Over Row suitable for beginners?
- Yes, beginners can safely perform this exercise if they start with light weights and focus on proper form. Keeping the back flat and moving through a controlled range of motion will help prevent injury.
- What are common mistakes to avoid when doing the Dumbbell One-Arm Bent-Over Row?
- A common error is rounding the back, which can strain your spine. Avoid jerking the weight or letting your shoulders roll forward; instead, keep your core tight and pull with your back muscles, not just your arms.
- How many sets and reps should I do for the Dumbbell One-Arm Bent-Over Row?
- For general strength and muscle building, aim for 3–4 sets of 8–12 reps per side. Beginners might start with 2–3 sets of 10 reps focusing on controlled movements before increasing the load.
- What safety tips should I follow for the Dumbbell One-Arm Bent-Over Row?
- Maintain a straight, neutral spine throughout the exercise to protect your lower back. Choose a weight you can control, and always engage your core to provide stability during the lift.
- Are there variations of the Dumbbell One-Arm Bent-Over Row to make it harder or easier?
- To make it easier, use lighter weights or reduce your range of motion until you build strength. To challenge yourself, slow down the lowering phase, use heavier dumbbells, or try performing the movement without bench support for added core engagement.
