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Single Arm Bent Over Dumbbell Row

A compound dumbbell exercise that targets the back muscles through a controlled pulling movement using one arm while bent over, improving unilateral strength and back stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Bend over with one hand supporting your body and one dumbbell in the other hand. Pull the dumbbell toward your body by retracting your shoulder blade and bending your elbow, then return to the starting position with control.

Starting Position

Bend over with one hand supporting your body on a bench or surface, one dumbbell in the other hand, and proper posture maintained.

Finishing Position

Return to the starting position with arm extended, maintaining proper form throughout the movement.

Form Cues

Squeeze shoulder blade, pull elbow back, maintain posture, control the movement

Common Mistakes

Using momentum, not retracting shoulder blade, poor posture, rushing the movement

Progression Tips

Increase weight, try variations, add tempo changes, or perform with different grips.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid back strain. Stop if you experience pain in back, shoulder, or arm. Consult a professional if you have upper body issues.