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Back Workout (2) – One Arm Dumbbell Row Loading

February 29th, 2008 · 2 Comments ·


One Arm Dumbbell Row is also known as Dumbbell Bent Over Row or One-Arm Dumbbell Row Loading. This weight training workout targets latissimus dorsi muscle. It works out our entire back, especially the upper back. Other muscles involved are biceps, traps as well as lats. It is a compound exercise.

latissimus dorsi muscle


  1. Begin with your right foot on the floor and your left knee resting on a flat bench.
  2. Bend your right knee slightly.
  3. Then lean forward so that you are supporting the weight of your upper body with your left arm on the bench. Your back is almost parallel with the ground.
  4. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body.
  5. Before starting, look straight ahead instead of at the floor in order to keep your back straight.


  6. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.
  7. Concentrate on pulling your elbow back. The dumbbell should end up roughly parallel with your torso, to the side of your chest.
  8. If you can, try holding the weight close to your chest for one to two seconds.
  9. Slowly lower it to the starting position where your arm is fully extended.
  10. Repeat with dumbbell with another hand. Go for 3 sets of 8 – 12 repetitions for each side.



  • Emphasizing a full range of motion as this will really define the center of your back. Therefore, do not take the heaviest weight. Use the one which allows you for full range of controlled movements.
  • Ensure upper body is nearly parallel with the ground. Do not round your back. This is my common mistake. Round your back can be harmful as the erector spinae (stabilizers) are not able to contract to support the spine, therefore the load goes directly onto the spine. Do not look down. Look forward and this will help you to straighten your back.


  • Do not put the weight up to your shoulder.




Category: Back

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2 responses so far ↓
  • Angie Tan // Mar 11, 2008 at 1:38 PM

    Great tips!!

    I find that if you place the bench next to the mirror, you can look at the mirror to check your position to ensure that your back is neither rounded or slouched (abs not tightened)

    My trainer advise that we shouldn’t stand too straight, but have the knee bent slightly to reduce injury too.

    *sigh*.. I’ve not done this exercise in a while.. Got to start it again!

  • Marina // Apr 10, 2008 at 11:27 PM

    Your instructions and tips and examples for back work are so helpful and wonderful. I know there is no such thing as spot reduction but I crave to lose my back fat and found that targeting back work with dumbbells and pull down machines have indeed helped me. Being consistant pays off. Thank you!

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