The single-arm dumbbell row, also called the bent-over row, is an effective weight-training move that targets a variety of muscles in your back. It also strengthens areas in your shoulders, chest and arms. Before doing dumbbell rows, warm up your muscles with a five-minute cardio exercise to help prevent injury.
Dumbbell Row
The single-arm dumbbell row is done using a bench and one dumbbell. Place your right knee and hand on the bench while keeping your left leg straight with your foot on the floor. Hold the dumbbell in your left hand and extend your arm straight down. Slowly begin to lift the dumbbell toward your ribs by bending your elbow upward as if you were trying to move your scapula, or shoulder plate, toward the spine. Your arm should be close to your body throughout the exercise. Lower the dumbbell until your arm is extended and then repeat.
Back
The dumbbell row is considered a general back exercise. The primary targets include the middle and lower trapezius, rhomboids, latissimus dorsi, teres major, teres minor and infraspinatus. These muscles contract during the exercise as you move your upper arm and shoulder upward and your scapula toward the spine.
Shoulders
The dumbbell row also targets one muscle in your shoulder called the posterior deltoid. The posterior deltoid is one of the three deltoid muscles that form your shoulder. It contracts as you move your upper arm upward and away from the chest during the dumbbell row.
Arms
Dumbbell rows target the brachialis and brachioradialis muscles in your arms, along with the brachialis, or your lower biceps. It contracts as you bend your elbow during the exercise. The brachioradialis is located in your forearm and also functions in bending your elbow.
Other Muscles
One muscle in your chest, the pectoralis major sternal, is also targeted by the dumbbell row. The pectoralis major sternal head is the largest muscle in your chest. The dumbbell row also targets the biceps brachii and triceps brachii muscles, located in your upper arm, as stabilizers.
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