Chargement en cours
The single-arm dumbbell row builds back thickness by targeting the lats and rhomboids.
Sets
3
Reps
10-12
Rest
60s
Place one knee and one hand on a bench, the other foot on the floor. Grip the dumbbell with your free hand, arm extended.
Keep your back flat and parallel to the floor, core engaged.
Pull the dumbbell toward your hip by squeezing your shoulder blade, elbow close to your body.
Lower the dumbbell in a controlled manner with your arm fully extended.
Initiate the movement by retracting your shoulder blade before bending your elbow.
Keep the working-side hip low, don't rotate your torso.
Control the lowering phase for 2 seconds to maximize muscle work.
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