One-Leg, One-Arm Row
May 6th, 2023 11:27 AM Mr. Q Categories: Dumbbell
The dumbbell one-leg one-arm row is a strength training exercise that targets the upper and mid-back muscles. It is a unilateral exercise, which means you perform it on one side of the body at a time.
Stretch to do prior to exercise:
- Standing hamstring stretch
- Standing quadriceps stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio such as walking, jogging or cycling
- 10-12 reps of bent-over dumbbell rows using light weights
How to select the proper weight: Choose a weight that allows you to complete the desired number of reps with proper form. Start with a light weight and gradually increase as you become stronger and more comfortable with the exercise.
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Shift your weight onto your left foot and lift your right foot off the floor.
- Hinge forward from the hips and extend your right arm toward the floor.
- Keep your core engaged and your back straight.
- Slowly pull the dumbbell toward your body, keeping your elbow close to your side and your shoulder blade squeezed.
- Pause at the top of the movement and then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps and then switch sides.
How to reduce the difficulty:
- Perform the exercise with bodyweight only
- Use a lighter weight
- Decrease the number of reps or sets
How to increase the difficulty:
- Increase the weight
- Perform the exercise with a resistance band
- Increase the number of reps or sets
Number of reps:
- Beginner: 8-10 reps per side, 1-2 sets
- Intermediate: 10-12 reps per side, 2-3 sets
- Advanced: 12-15 reps per side, 3-4 sets
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Lower back