Dumbbell BACK EXERCISE | How to do a One Arm Dumbbell Row | Single Arm Dumbbell Row Form Tutorial

Do you need a Dumbbell Back Exercise to help sculpt your back? Do you want to learn how to do a One Arm Dumbbell Row? Holistic Health Coach, Stephen Daniele, demonstrates how to perform the Single Arm Dumbbell Row for this fifth installment of Technique Tuesday! And if you'd like to learn more exercise techniques, subscribe to our channel and hit the notification bell so you don't miss out o any of the technique videos, which will be uploaded every Tuesday and Thursday at 2pm!!!

To perform the One Arm Dumbbell Row, you’re going to want to place the opposite hand, knee, and foot of the arm being worked on a bench. The leg of the same side arm that is being worked should be planted firmly on the floor with the knee slightly bent and the dumbbell resting on the floor. Reach down and grab the dumbbell with a closed, neutral grip. Align your body so that your ears, shoulders, and hips are in a straight line. Pull your shoulders back, push the chest out, and exhale as you pull the dumbbell to the starting position.

Begin the movement by inhaling as you lower the dumbbell slowly and under control towards the floor without touching the floor, while maintaining the same neutral spine and flexed knee throughout the movement. Exhale as you pull the dumbbell up toward the torso until the dumbbell touches the side of the outer chest or rib cage area. Keep the upper arm and elbow close to the side of the body and the forearm perpendicular to the floor to enhance recruitment of the latissimus dorsi muscle.

Regarding tempo, there will be four numbers which will determine the speed of the movement. The first number is going to be the eccentric portion, or the lowering phase, of the movement. The second number is going to be the pause at the bottom of the movement. The third number is going to be the concentric portion, or the lifting phase, of the movement. And the fourth number is going to be the pause at the top of the movement.

Therefore, a tempo prescription of 5-0-1-0 will require you to lower the weight for 5 seconds and immediately lift the weight for 1 second, without resting at the bottom or top of the movement.

A tempo prescription of 3-2-1-0 will require you to lower the weight for 3 seconds, rest at the bottom position for 2 seconds, and lift the weight for 1 second without resting at the top position.

A tempo prescription of 4-0-2-1 will require you to lower the weight for 4 seconds, lift the weight for 2 seconds, without resting at the bottom, and rest for 1 second at the top of the movement before performing the next repetition.

A tempo prescription of 2-1-2-1 will require you to lower the weight for 2 seconds, rest at the bottom position for 1 second, lift the weight for 2 seconds, and rest at the top position for 1 second before performing the next repetition.

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