Take a deep breath, brace your core, and before you pull the dumbbell toward you, retract your left shoulder blade.Plant your right foot on the floor and allow the dumbbell to hang down toward the floor.Look straight down to maintain a neutral spine throughout the movement. Bend your right knee and place it on a flat bench, lean forward and place your right hand on the bench for more support.Grab a dumbbell with your left hand using a neutral grip.To do this exercise, you’ll need a dumbbell and a flat or adjustable bench.You can also perform this exercise with a kettlebell if you don’t have access to dumbbells. Since the single-arm dumbbell row is a compound movement, perform it near the beginning of a back-focused workout. If you pull the dumbbell directly up, you’ll target the middle and upper back more. The farther you pull the dumbbell back towards your hip, the more you’ll hit your lat. Alternatively, you can place your knee and arm on a flat bench. The single-arm dumbbell row can be performed by standing with your arm supported against a bench or dumbbell rack. They are also an excellent option if you only have access to dumbbells or you want to minimize the amount of stress placed on your lower back. one side is stronger and/or more developed than the other). Single-Arm Dumbbell Rows When to perform single-arm dumbbell rowsĪ single-arm dumbbell row is a great bent-over barbell row alternative if you have a muscular imbalance (i.e. 16.14 The 9 Best Seated Cable Row Alternatives (2023).16.13 The 8 Best Decline Bench Press Alternatives.16.12 The 10 Best Dumbbell Pullover Alternatives.16.11 The 10 Best Romanian Deadlift Alternatives.16.10 The 8 Best Ab Rollout Alternatives.16.9 The 8 Best Incline Bench Press Alternative.16.8 The 8 Best Tricep Dip Alternatives.16.7 The 10 Best Lying Leg Curl Alternatives.16.6 The 10 Best Bulgarian Split Squat Alternatives.16.5 The 10 Best Hack Squat Alternatives.16.4 The 10 Best Leg Extension Alternatives.16.3 The 8 Best Hammer Curl Alternatives.12 Reasons to choose a bent-over row alternative.7.2 How to perform an incline dumbbell row.7.1 When to perform an incline dumbbell row.3.2 How to perform a chest-supported machine row.3.1 When to perform a chest-supported machine row.2.2 How to perform single-arm dumbbell rows.2.1 When to perform single-arm dumbbell rows.1 The 10 Best Bent Over Row Alternatives.We’ve put together our definitive list of the top 10 bent-over row alternatives below! Keep reading to find out why each one was included, how to perform them, and some tips to get the most out of the exercise. Luckily there are plenty of barbell row alternatives you can do to build and strengthen your back. Lastly, for those that have a muscular/strength imbalance, bilateral exercise isn’t ideal. As you lift heavier, it becomes more difficult to perform the movement with proper form, which increases injury risk.įurthermore, it’s a barbell movement, so if you don’t have access to a barbell, you’re out of luck. One of the main drawbacks of the barbell row is the stress it places on the lumbar spine (lower back). With that said, the bent-over barbell row has several drawbacks that may lead you to search for an alternative. It also engages the biceps, forearms, and core. One of the major benefits of the bent-over row is that it trains nearly every muscle within the posterior chain, including the latissimus dorsi, rhomboids, teres minor, and major, trapezius, erectors, infraspinatus, hamstrings, and glutes. The bent-over barbell row is among the best barbell pull exercises when it comes to building a strong, thick, and muscular back.
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