Single Arm Dumbbell Rows -

Single Arm Dumbbell Rows

Exercise Tips

Keep your back flat

Single Arm Dumbbell Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps

Frequency

1 Day a Week to
3 Days a Week

Equipment

Flat Bench, Dumbbell

Cardiovascular Benefit

Low

Starting Position: Hold a dumbbell in your right hand with an overhand grip, palm facing you. Stand to the right of a flat bench and rest your left knee on the bench, keeping your right leg straight and up on your toes. Rest your left palm flat on the bench, bending over so your back is parallel with the bench. Your right arm should be hanging straight at your side.

1 Exhaling, slowly lift your elbow straight back, keeping it close to your side. Pinch your shoulder blades together the entire time. At the peak of the motion, your hand should be next to your ribcage.
2 Inhale and slowly lower your arm back to starting position.
3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat motions.

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Single Arm Dumbbell Rows

Exercise Tips

Single Arm Dumbbell Rows

Muscle Group

Frequency

Equipment

Cardiovascular Benefit

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Exercises by Muscle Group