How to Do the Perfect Dumbbell Single Arm Row (Complete Guide)
Build upper body strength, targeting the back, shoulders, and arms with this essential rowing exercise. The single-arm variation improves unilateral strength, balance, and control.
Perfect Dumbbell Single Arm Row Technique
The dumbbell single arm row is a powerful exercise that targets the latissimus dorsi, traps, and rhomboids. By isolating each side of the body, it enhances muscle symmetry and develops unilateral strength.
Step-by-Step Form Guide
1.Setup Position: Stand with one knee and one hand on a bench, keeping your back flat and your core engaged. Hold the dumbbell in your opposite hand with a neutral grip.
2.Pull: Row the dumbbell towards your hip, leading with your elbow and squeezing your back muscles at the top of the movement.
3.Lower: Slowly lower the dumbbell back down, keeping tension on the muscles throughout the motion.
4.Breathing: Inhale as you lower the dumbbell, exhale as you pull it up.
5.Control: Maintain control of the dumbbell throughout the entire movement to avoid jerking or swinging.
Common Mistakes to Avoid
1.Rounding the Back: Arching or rounding your lower back can lead to injury. Always keep your back flat.
2.Using Too Much Weight: Lifting too heavy can cause you to lose form and prevent proper muscle activation.
3.Pulling with the Arm Only: Engage your back muscles, not just your arm. The elbow should lead the movement, not the hand.
4.Swinging the Dumbbell: Jerking the dumbbell up is ineffective and may lead to injury. Use a controlled motion.
5.Not Engaging Core: Failing to engage your core can lead to poor posture and instability during the exercise.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Body Positioning and Postural Alignment: Ensures your back stays flat and your posture is correct.
2.Load Stability and Control: Helps with smooth and controlled movement, ensuring effective engagement of target muscles.
3.Unilateral Strength Development: Coaches you to focus on each arm, improving symmetry and reducing muscle imbalances.
4.Breathing Rhythm: Helps maintain consistent breathing throughout the movement for optimal performance.
5.Safety Mechanics: Guides you to use correct form, minimizing risk of injury and maximizing muscle activation.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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