A thorough explanation of how to do one-handed rowing to train your back muscles, as well as the effective weight and number of repetitions
One-arm dumbbell rows are a classic exercise using dumbbells. You may have questions about one-arm dumbbell rows, such as:
- What equipment do I need?
- How exactly do I do it?
- Which muscles can I build with one-arm dumbbell rows?
One-arm dumbbell rows are a great exercise for broadly strengthening your back muscles. Learn the correct way to use dumbbells and proper form to achieve the ideal back!
Muscles worked and benefits of one-arm dumbbell rows
One-arm dumbbell rows are a type of dumbbell row exercise where you pull a dumbbell up. The motion resembles rowing a boat, hence the name "one-arm row" for this single-arm dumbbell row.
It's an easy exercise to do at home, so be sure to learn it.
List of muscles worked
One-arm dumbbell rows work a wide range of muscles from the back to the arms and abs, making it a popular exercise not only in bodybuilding but also among athletes in sports like baseball and soccer.
Broadly strengthening your upper body muscles will help you develop a beautiful V-taper. When muscles are balanced, your body's calorie consumption increases, so you can also expect weight loss benefits.
Muscles targeted by one-arm dumbbell rows:
- Latissimus dorsi
- Trapezius
- Rhomboids
- Teres major
- Erector spinae
- Deltoids
- Biceps brachii
- Abdominals
- Gluteus maximus
- Biceps femoris
and more.
The latissimus dorsi, which makes up most of the back, is a particularly important muscle to train with one-arm dumbbell rows. Strengthening the lats can increase the thickness and width of your entire back.
The trapezius and rhomboids are muscles used to move the shoulder blades. The trapezius, which runs from the neck to the middle of the back, can have its middle and lower parts strengthened with one-arm dumbbell rows, which can also lead to improved posture. Strengthening the rhomboids will make the central part of your back more three-dimensional.
The erector spinae, which is also worked, is a muscle used for maintaining posture. For posture improvement, you can expect similar effects to chin-ups using a pull-up bar.
The teres major is worked along with the latissimus dorsi when moving the shoulder blade during the pulling motion of the arm. The biceps brachii is the muscle on the front of the arm, used when bending the elbow. The rear deltoid is also worked during the arm-pulling motion.
During one-arm dumbbell rows, the abdominal muscles, including the obliques, are engaged to maintain core stability, thus strengthening them.
One-arm dumbbell rows can also have benefits for the lower body muscles. For example, to stabilize the body, you engage your glutes, indirectly working the gluteus maximus and the biceps femoris (hamstring) in the thigh.
If you're not a fan of weight training, why not consider one-arm dumbbell rows, which work the whole body?
Other benefits besides muscle training
One-arm dumbbell rows offer advantages beyond just toning your body through muscle training. As muscles grow, blood flow is promoted, which can help alleviate stiff shoulders. If you suffer from shoulder stiffness due to desk work, one-arm dumbbell rows might help.
Furthermore, muscle hypertrophy also has the benefit of aiding in weight loss. As your basal metabolic rate increases, it can help with things like improving poor circulation in daily life.
Correct form for one-arm dumbbell rows
Here's how to perform one-arm dumbbell rows with proper form. Apply the load to the correct areas to efficiently build muscle while preventing injuries.
There is also a standing version of this exercise, but this article will introduce the common method using a bench.
Form 1: Starting position
For one-arm dumbbell rows, you'll need a dumbbell and a training bench. Choose a dumbbell weight you can comfortably lift and a bench width that matches your physique. Before training, do some stretching to prevent injuries.
First, stand on one side of the training bench and place your knee and hand on the bench on the opposite side. Keep your back straight and engage your core. Your standing leg should be slightly bent to maintain a stable posture. Hold the dumbbell in one hand and let your arm hang straight down. Keep your shoulders relaxed and straighten your back and neck.
Form 2: Lifting the dumbbell
When lifting the dumbbell, focus on your back muscles. Exhale as you bend your elbow and pull the dumbbell up to your side.
Pull your elbow directly under your shoulder, keeping your upper arm close to your body. Imagine squeezing your shoulder blade together as you twist your arm up, feeling your latissimus dorsi and rhomboids contract.
The key is to pull the dumbbell with your entire back, not just your arm. Be careful not to shrug your shoulders, and avoid putting strain on your lower back or neck. Pull the dumbbell up to the side of your body and pause for a moment.
If you feel it in your neck or shoulders, your shoulders might be shrugging, preventing you from targeting the intended muscles. Puff out your chest and lift your chest and neck to look forward. If it's difficult, consider using a lighter dumbbell.
Form 3: Lower slowly and repeat
When lowering the dumbbell, inhale and slowly return the dumbbell to the starting position. It's important not to rush the movement and to control the speed. Stop before fully extending your elbow.
Once you return to the starting position, repeat the lifting motion.
Tips for performing one-arm dumbbell rows
Here are some tips to increase the effectiveness of your one-arm dumbbell rows. The way you grip the dumbbell can also change the effect, so be sure to check these points.
Tip 1: Be mindful of your posture
Maintaining correct posture allows you to train your back muscles efficiently. Focus on proper form rather than speed or using heavy dumbbells. When pulling the dumbbell up, pull it to the side of your abdomen and simultaneously raise your body slightly for better effectiveness.
Raise your head so your gaze is forward rather than at the floor, and be mindful that your center of gravity remains centered in your core, not tilted.
Tip 2: Be aware of force intensity
Always focus on engaging your back muscles. Hold the dumbbell lightly, and feel like you're pulling the dumbbell up with your back muscles. Conversely, gripping the dumbbell tightly and lifting it with only your shoulder and arm strength will not effectively work the muscles targeted by one-arm dumbbell rows.
To reduce the difference in grip strength, a thumbless grip (not using your thumb) is effective. Reducing the strain on your grip allows you to concentrate on your back muscles. Also, turning the palm of the hand holding the dumbbell inward makes it easier to engage your back muscles naturally.
To prevent left-right imbalances in your training, if your grip strength differs between hands, or if it's difficult to handle the same weight dumbbell, using power grips can help maintain balance between both hands. Power grips allow you to maximize the use of your back muscles without relying solely on grip strength.
Tip 3: Be mindful of your breathing
Proper breathing enhances training efficiency. When lifting the dumbbell, exhale while internally rotating (tucking inward) the path of motion to pull the shoulder blades together, efficiently training the latissimus dorsi and trapezius.
When lowering the dumbbell, inhale and control the speed of the movement, stretching the muscles while maintaining tension.
Common mistakes in one-arm dumbbell rows
Here we explain common mistakes beginners make in form and execution, along with points to watch out for. Performing one-arm dumbbell rows with incorrect form places stress on your arms, shoulders, and lower back, making it inefficient to train your primary back muscles.
Mistake 1: Rounding your back
The first mistake is rounding your back. If your back is rounded, it won't effectively engage target muscles like the latissimus dorsi and trapezius, so you won't get the training benefits.
Also, lifting a dumbbell with a rounded back puts strain on your lower back, increasing the risk of back pain. Pull your shoulder blades together, puff out your chest, and keep your back straight.
As a countermeasure, engage your core and try to keep your lower back from rounding during the movement. Straightening your back improves training efficiency and reduces the risk of injury. Training with incorrect posture is not only pointless but also dangerous, so be careful.
Mistake 2: Using dumbbells that are too heavy
It's dangerous for beginners to suddenly try to lift heavy weights, such as a 100kg dumbbell. You won't be able to maintain proper form, and the latissimus dorsi, rhomboids, and trapezius won't be sufficiently loaded.
Dumbbells that are too heavy lead to training with incorrect posture, increasing the risk of muscle soreness and injury. Unnecessary strain is placed on the core and shoulders, making pain in the lower back and shoulders particularly common.
Start with lighter weights and master the form first. Gradually increasing the weight will help you avoid unnecessary muscle soreness and injuries.
Mistake 3: Lifting the dumbbell with momentum
You should not lift the dumbbell with momentum. If you rely solely on your arms to lift with momentum, you'll mainly use your forearms and triceps, and the latissimus dorsi and trapezius, which you intend to train, won't be sufficiently worked.
Furthermore, lifting with your arms puts unnecessary strain on your shoulders and elbows, leading to pain and injury. In particular, excessive strain on the triceps and forearms can make it difficult to continue training long-term.
If you feel pain in your arms or shoulders after training, review your form.
Effective reps and sets for one-arm dumbbell rows
For one-arm dumbbell rows, aim for 8 to 12 repetitions per set, and 3 sets per day. Take about a 3-minute rest between sets to allow your breathing to normalize and maintain proper form.
Gradually increase the weight, repetitions, and sets while ensuring you can maintain correct form.
A training frequency of 2 to 3 days a week is appropriate. Muscles need time to recover, so doing it every day will not necessarily increase its effectiveness.
Dumbbell weight and skill level目安 for one-arm dumbbell rows
You might be wondering what dumbbell weight is best. The average is said to be 10kg for men and 7kg for women.
Below, assuming a body weight of 70kg, we have summarized the approximate weights for 8 rows, categorized by skill level.
- 10kg: Beginner
- 20kg: Almost novice
- 25kg: Novice
- 30kg: Novice +
- 40kg: Intermediate
- 50kg: Advanced
- 60kg: Elite
If you start with too much weight, you won't be able to maintain proper form. Please gradually increase the weight according to your own level.
Equipment needed for one-arm dumbbell rows
The equipment needed for one-arm dumbbell rows are dumbbells and a training bench. No special machines are required.
While you can use a chair as a substitute for a bench, we recommend using a stable bench in this article.
Equipment 1: Dumbbells
Dumbbells, which provide resistance for your arms, are essential for one-arm dumbbell rows. While cables, resistance bands, or kettlebells can be used to provide resistance, UCHINOGYM recommends the QuickDraw™ adjustable dumbbells for their easy grip and drop resistance.
≫ QuickDraw™ Adjustable Dumbbells
Equipment 2: Training bench
It's a good idea to choose a training bench with other workout routines in mind. UCHINOGYM recommends an adjustable bench that allows you to freely change the angle. This increases the variety of exercises you can do with dumbbells and a bench, such as incline dumbbell curls.
Using an adjustable bench increases the range of exercises you can incorporate, allowing you to train your entire body thoroughly.
≫ 15 Ways to Use an Adjustable Bench｜Recommended Exercises You Can Do at Home
Train your back comprehensively with one-arm dumbbell rows
One-arm dumbbell rows are a popular exercise that not only builds back strength but also broadly trains muscles from the neck to the core. Focus on keeping your back straight and performing slow movements, and gradually increase the dumbbell weight and repetitions as you get used to it.
If you are looking for dumbbells or a training bench for one-arm dumbbell rows, please visit UCHINOGYM, which offers high-quality training equipment.
