One Arm Dumbbell Bench Row

As seen in the video, the one arm dumbbell bench row can be a very useful exercise for upper back strength and development.  There are many other variations to the one arm row but they should not be done until you have mastered the bench row.  Keep away from momentum.  It should be a very controlled pull so that the focus is on the upper back musculature to do the work.  There should be no jerky type of movements.  If you wanted to work on power than you can jerk the weight up into the row position.  This is called a one arm power row.  I use this type of movement particularly with wrestlers and members of our rowing team.

If you do not have a bench than you can do a bent over row by placing your free hand on the dumbbell rack or just bend over so you are rowing against gravity.  This will require a great deal of core strength.  Typically most individuals do not have this type of advanced strength to keep proper positioning without placing the free hand on something.  Do not rush into this type of training as it is advanced.  Technique is a very key component of the one arm row if you want to experience great results.  Depending on your training program, most rep ranges fall between 5-12 reps per set.

Keep Training, Keep Living,

Jerry