Intermediate
DUMBBELL ONE ARM BENT-OVER ROW
Back
Body Part
Upper back
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
3
Step:3 Let the dumbbell hang straight down towards the floor, with your arm fully extended.
4
Step:4 Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
5
Step:5 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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