dumbbell one arm bent-over row
dumbbell one arm bent-over row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

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dumbbell one arm bent-over row

Body part
back
Equipment
dumbbell
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.

  2. 2

    Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.

  3. 3

    Let the dumbbell hang straight down towards the floor, with your arm fully extended.

  4. 4

    Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.

  5. 5

    Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions, then switch sides.

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