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One-Arm Dumbbell Rows

in Back Exercise


Main Muscle Worked: Back

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One-Arm Dumbbell Rows - Exercise Guide

Step 1

Get on a flat bench with a dumbbell in one hand. The knee opposite the hand with the weight should be bent and resting on the bench. The other leg should be straight with the foot flat on the floor. Let the free hand hold onto the side of the bench for support, positioning it diagonally to the bent knee for increased stability. Bend your torso forward until it is parallel to the bench. The dumbbell should be hanging at arm’s length. This is your starting position.

Step 2

Using your back muscles, pull the weight up to your side while keeping your torso stationary. The arms should be as minimally engaged as possible, as it is the back muscles that you’re trying to develop.


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