How to Do the Perfect Dumbbell Single Arm Row (Complete Guide)
Build back strength, improve posture, and target key upper body muscles with this effective single-arm row exercise.
Perfect Dumbbell Single Arm Row Technique
The dumbbell single arm row is a powerful exercise for strengthening the back, biceps, and shoulders. By focusing on one arm at a time, it helps improve muscle imbalances and enhances stability.
Step-by-Step Form Guide
1.Setup Position: Place one knee and hand on a bench, with your back flat and the other leg bent at 90 degrees. Hold the dumbbell in your free hand, arm extended down.
2.Lift: Row the dumbbell up toward your torso, keeping your elbow close to your body.
3.Peak Contraction: At the top of the movement, squeeze your shoulder blade, ensuring full engagement of your back muscles.
4.Lower: Slowly lower the dumbbell back to the starting position, maintaining control throughout.
5.Breathing: Exhale as you row the dumbbell up, and inhale as you lower it back down.
Common Mistakes to Avoid
1.Rounding the Back: Ensure your back stays flat and not rounded to avoid strain.
2.Jerking the Weight: Perform the movement with control; avoid using momentum to lift the dumbbell.
3.Elbow Flaring Out: Keep your elbow close to your body for better back engagement.
4.Not Fully Extending the Arm: Allow the arm to fully extend at the bottom to fully engage the back muscles.
5.Too Much Weight: Using too much weight can compromise form; focus on controlled reps rather than heavy loads.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Posture Correction: Ensure the back remains flat to prevent injury.
2.Arm Path Efficiency: Guide the arm movement for optimal muscle engagement.
3.Weight Progression: Assist in tracking incremental weight increases for consistent improvement.
4.Core Activation: Improve core stability during the row for better form and support.
5.Breathing Coordination: Teach proper breathing patterns for enhanced performance.
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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