Dumbbell one-arm row in a bent position

This is a technically challenging exercise due to the many nuances involved. At the bottom position, it’s better to rotate the dumbbell perpendicularly to the bench and slightly lower your shoulder, which allows for a better stretch of the latissimus dorsi muscle. Conversely, at the top position, you should arch your back. This exercise is not for beginners, simply because it is difficult to learn how to do it correctly.

Nuances and Mistakes

1. This exercise can be performed either by resting your knee on a bench or standing with both feet on the floor while supporting yourself with one hand on some form of elevation. There is no fundamental difference; it depends on what is more comfortable for you.

2. You should pull the dumbbell in such a way that your wrist rises toward your waist at the top position. The elbow should not flare out to the side; it should point upward. At the top, you can even rotate it slightly behind your back. This maximizes the contraction of the lat muscles.

3. To maximize the range of motion and efficiency of the exercise, you should perform the movement not only with your arm but also with your shoulder blade. At the bottom, lower your shoulder to stretch your back. At the top, squeeze your shoulder blades together to contract your back as fully as possible.

4. It is also advisable to rotate your wrist palm backward at the bottom position to further stretch your back.

5. This exercise is fundamental. Although I would consider it semi-fundamental. Regardless, you should choose a weight that allows you to complete at least 6 repetitions. I usually practice this exercise with repetitions ranging from 6 to 12.

6. If the dumbbells are quite heavy, I recommend using straps. This way, you won't be distracted by your grip and can relieve some tension in your forearms.