Bent-over Single-arm Dumbbell Row

The single-arm bent-over (bent-arm) dumbbell row exercise provides an isolation benefit in the
rowing movement. The dumbbell application allows for a more readily-facilitated range-of-motion as
the dumbbell application removes the problem of having the barbell hit the chest. As well, the
utilization of the dumbbell allows for more readily-facilitated movement application as the trapezius
muscle is not jammed together at the top of the movement. In addition, the use of the dumbbell
allows for a parallel or hammer grip application which is obviously not possible with the barbell.

Movement Analysis

Different Accentuation With Parallel-Grip If a parallel grip is used the accentuation of the movement is experienced in the latissimus dorsi
as well as the teres minor and major. The infraspinatus is also highly-activated in this movement application.
There is also experienced an accentuation of the rear deltoid head, although much less than
when a pronated-grip is used as in barbell applications, and minor activation of the medial head. A
little more emphasis is applied to the medial head with pronated-grip applications. The muscles of
the shoulder girdle: the trapezius (upper fibers);
the rhomboids are not involved in the arm
movement and, as a result, are not involved in
the lifting of the weight. The involvement of the
upper region of the trapezius is less than when a
barbell application is employed but the middle
region of the trapezius is highly-activated. The
action on the scapula is adduction (moves
downward toward the spine).

Summary of Correct Exercise Execution

Starting Position

Assume the correct preparatory posture by
kneeling on a small bench with the head
held high and the back positioned in a flat,
rigid posture. The freehand should be
placed in front of the shoulder on the
bench for additional support and balance.
The back should be parallel to the floor
with the hips up and the shoulders down.
Note: You will want to make certain that
the bench is secure and will not tip.

The bench should be high enough so as to allow
for a straight-arm application to be employed.
If the bench is too close to the floor
a restricted range of motion will be incurred
with the result being that the latissimus dorsi
will not be provided with a full stretch at
the conclusion of the eccentric contraction
the phase of the movement.

The support leg should be placed beside the
bench at a normal distance that is the normal
the distance that would be applied if you were standing on both feet.

The knee should be slightly flexed to allow for the correct posture of
the back.

Reaching down grasp a dumbbell (that is positioned parallel to the chest) and initiate the concentric
contraction phase of the movement by slowly raising it upward and backward so that the
dumbbell comes to a halt aligned with the region of the lower lats and parallel to the sides of the
body.

Squeeze at the top

The dumbbell is raised upward and brought back in order to work the muscle congruent
with its anatomical shape and fiber structure. Remember, the arms are only a link between the
resistance and the muscles of the back utilize strong muscular contractions in the back not the
arm during the movement application.

A good way to ensure that the accentuation will be directed into the muscles of the back and not the arm is to make certain to avoid active elbow flexion.
That is elbow-flexion will occur as a natural response to the movement application but it will
be as a result of passive flexion brought on as a result of shoulder-joint flexion, not elbow-joint flexion
activation.

Slowly complete the concentric phase of the movement by raising the dumbbell to the finish position
parallel to the sides of the body.

The elbow should be brought high up in order to provide for a full ROM movement application.

You will need to concentrate fully in order to avoid the natural flaws in a technique that commonly plague the movement application.

You will want to avoid:

Twisting the body over in an effort to apply momentum into the lift;

Bringing the elbow back over across the back in an” effort to avoid raising the weight against the
true line of gravity. Bring the dumbbell up in a straight line;

Dropping the chest down into the movement during the completion of the concentric contraction
phase in an effort to apply leverage into the lift. Remember to draw the weight up through the
full ROM of the movement application.

Pause for two counts at the top of the lift in order to avoid dropping the dumbbell down too quickly.

Initiate the eccentric contraction phase of the movement by slowly lowering the weight down to
the starting position just short of the floor.

You will need to concentrate fully in order to provide strong muscular contraction over the descent.

If gravity is allowed to take over, proper form will be lost, creating a “bouncing” action at the bottom of the eccentric contraction.

You may want to utilize wrist-joint extension during the eccentric contraction phase of the movement in a manner
of accentuates the emphasis upon the latissimus dorsi. Another helpful hint might be to
draw the dumbbell slightly underneath the bench as you lower it to further accentuate the latissimus
dorsi.

Keys to the Lift

Establish and maintain a flat, rigid posture of the back and maintain a parallel-to-the-floor posture
of the upper torso.

Remember to avoid the common flaws:

Jerking the weight up at the initiation of the lift;

Raising up of the torso to add momentum to the lift;

Throwing the chest down into the raising weight in order to provide impetus to the lift;

Rolling the torso and bringing the dumbbell over the top of the back in an effort to gain leverage
for the lift;

Lowering the weight too quickly and allowing for a “bouncing” action at the conclusion of the
eccentric contraction phase of the movement.

Remember to hyperextend the wrist in order to direct the emphasis of the movement into the
latissimus dorsi.

Stretch the “lats” fully in order to provide a full range-of-motion movement application. You
may want to employ wrist-joint extension and a slight arcing motion of the weight during the
descent in order to facilitate the stretching action of the lats.