How to perform Dumbbell Bent Over One Arm Row with proper form

Setup

  1. Start Position: Stand with your feet shoulder-width apart.
  2. Dumbbell Position: Hold a dumbbell in one hand, palms facing your body.
  3. Bend Forward: Hinge at your hips and slightly bend your knees to lower your torso. Keep your back straight, nearly parallel to the ground.
  4. Support Yourself: Use your other hand to support your body on a bench or your knee.

Execution

  1. Pull: Engage your core and bring the dumbbell towards your hip, keeping your elbow close to your body.
  2. Squeeze: At the top of the movement, squeeze your shoulder blade to maximize contraction.
  3. Lower: Slowly lower the dumbbell back to the starting position, maintaining control.

Tips

  • Keep your head in a neutral position, aligned with your spine.
  • Avoid rounding your back; maintain a straight posture.
  • Perform the movement in a controlled manner to focus on muscle engagement.

Common Mistakes

  • Rounding the back instead of keeping it flat.
  • Using momentum rather than muscle strength.
  • Letting the elbow flare out instead of keeping it close to the body.