One Arm Row with dumbbells
One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.
Necessary equipment
One Arm Row with dumbbells - the correct execution
- Place your right hand and right knee on a flat bench
- Your left leg is extended on the floor
- Grab the dumbbell with your left arm
- Pull the dumbbell next to your belly
- Lower the dumbbell back in a controlled manner until your arm is extended
- Make sure your back is straight throughout
- Keep both shoulders low during the exercise (depression)
Which muscles are trained by One Arm Row?
Primary trained muscles for One Arm Row
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
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Similar exercises to One Arm Row
Ring Rows
Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as {ring pull-ups} or {ring muscle-ups}(). Thanks to the freedom of movement provided by the rings, other variations like hinge row, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.
Gym Ring Archer Rows
Archer rows on gymnastic rings are a more advanced variation of classic rowing. In this exercise, one arm performs the row while the other stays extended to the side. This exercise specifically targets the upper back and biceps. Compared to traditional rowing exercises like dumbbell or barbell rows, ring training puts less strain on the lower back and legs, making it especially suitable for people with back pain.
An additional progression of the Archer Rows is the one-arm row on gymnastic rings.
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