Every exerciser wants to get the most out of each workout. The best exercises are all about efficiency – no rep performed in vain. If that’s the case, then why would you want to spend time doing a one-arm dumbbell row? After all, you do the same amount of work in half the time by performing a two-armed row.
It’s because the one-arm dumbbell row actually lets you move more weight than you could by doing a two-arm row. When you do a dumbbell row with one arm, you can stabilize yourself with the other hand, unlike when you do a dumbbell row with two arms. Oftentimes, when stability is increased you can lift more total weight when you tap each side individually.
“The one-arm dumbbell row allows you to lift heavier, which recruits the bigger muscle fibers and gives you a greater potential for growth,” Braun says. “The free hand allows you to stabilize your bodyweight more efficiently and limit the amount of back extension. Plus, whenever you work the body unilaterally, you work core stability, which is a functional bonus.”
The ability to lift more weight and increase core strength? Count us in! Here’s how to do the one-arm dumbbell row with proper form, and tips on how to add it into your workout routine.
How to Do the One-Arm Dumbbell Row With Perfect Form
- Holding a dumbbell in your right hand, place your other hand on a bench or stability ball in front of you. Step your right leg back keeping it straight, and bend your left leg slightly. Lean your chest forward, keeping your back flat.
- Drive your elbow up, bringing the dumbbell to your ribcage.
- Release your arm down and repeat.
- Do equal reps on both sides.
How do you make a One-Arm Dumbbell Row easier?