Single Arm DB Row:
Starting by putting your right knee and right hand on a bench. Make sure to flatten your back as it should be parallel with the floor. Your left leg should be placed nice and wide to offer balance. You should feel most of your bodyweight on your left leg rather on your right arm. Next grip a dumbbell with your left arm with your palm facing inward toward your body. Now you will contract your back muscles rowing the weight up to your side. Keep your elbow close to your body and try to keep your shoulders square during the movement. You don’t want to twist your entire body to cheat. Switch and perform a set with the other arm.
Bent Over Double Arm Dum Bell Row
1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.
Double Arm DB Row
Watch videos of single arm dumbbell row below.
Muscles Targeted: Mid Back, Lats, Lower Back, Biceps
Single Arm DB Row
Double Arm DB Row
Smith Machine Row
Cable Machine Row
It is very important that you do not round out your lower back as you perform this exercise as this could easily lead to an injury. Instead, focus on sticking your butt out and keeping a nice arch in your lower back. It is also okay to move naturally throughout the exercise and allow your back to rise up slightly as you lift the weight.
This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Ensure perfect form and never round the back as this can promote back injury.
Be cautious with the weight used; in case of doubt, use less weight rather than more.
Keep your abs tense to support your back.
Keep your knees bent and your back slightly Concave.
Start with a low weight. Only attempt a higher weight after you have developed the necessary strength.
Do the exercise slowly as jerking can put unnecessary pressure on your back.