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STOP F cking Up Dumbbell Rows (PROPER FORM)

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Rating: 4.5; Vote: 2

Do you know how to do a dumbbell row with one arm? If not, you're in luck. In this video, I am going to show you exactly how to perform a single arm db row so that you can perform the exercise every time without making a mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get the dumbbell one arm row form right every time you do them. Step 1 of this single arm row tutorial is getting your knee off the bench: When doing the 1 arm dumbbell row, you would traditionally put one knee on the bench. The problem with this is that you are asymmetrically loading the pelvic muscles, especially around the inguinal canal. This means that when you do the exercise, you are putting yourself at risk for an inguinal hernia. Given the fact that when using heavier weights, we tend to rotate our bodies as we pull, we are increasing the stress put on the asymmetrically loaded pelvis. Since there is a risk to this exercise, how do we combat this? By propping the bench up on an incline and getting both feet on the ground. Step 2 of this 1 arm row how-to is your leg position: After propping the bench up, your leg and foot position is going to be important. By placing the feet at just outside shoulder-width, we are able to row more weight while maintaining a safer position. By having both feet on the ground, you will have better ground reaction forces and stability through the pelvis. Not only that, but with this stance in the one arm dumbbell row, you are able to center the dumbbell in front of your body and through it's center of gravity as you lean over. Going from asymmetrical loading with the bench down and the dumbbell to the side to symmetrical loading with both feet on the ground will take away the risk of a hernia Step 3 of this 1-arm row form guide is your back positioning: While you have one hand posted on the bench, you need to maintain proper back position for good form. This means that you need to have your low back in a neutral or slight anterior pelvic position. To do this, think about deadlifting the dumbbell up into position. That means, before you row the dumbbell, you want to hinge at the hips instead of just bending over at the waist. By hinging at the hips and maintaining good back positioning, you will able to grow bigger lats simply by increasing the contraction on the lats as the dumbbell rows up and back. Step 4 of this dumbbell row how-to is the grip: When it comes to the single arm dumbbell row, you have three options in how you grip the dumbbell before you pull. You can either grab it underhand, neutral, or overhand. Each grip will determine how much lat and bicep engagement you get with each row. Taking an underhand grip will incorporate maximal biceps contribution which can be good for a more overall pulling approach. However, if you use an overhand grip, you are taking as much out of the biceps as possible and transferring it to the lats. If building big lats is your goal, then I would opt for the overhand grip. Step 5 of how to do 1 arm dumbbell rows is the pull itself: When I see people performing this exercise, too often do I see them rowing the dumbbells incorrectly. Most often the problem is that they are performing more of a hammer curl than a row. If you want to build big lats, you need to know how to row the dumbbells properly. A good way to do this is to visualize putting the dumbbell in the back pocket when you row the dumbbell - this will prevent you from pulling straight back and instead will have your arm moving through its proper arc. With this visualization, your exercise form will be on point. Now that you know how to 1-arm dumbbell row properly, you will not only be able to set a good example for other gym-goers, but you will eliminate any risk of hernia that comes along with the traditionally performed version of this exercise. Remember, it's not just what exercises you do, but it's how you do them that matters the most, especially when it comes to form. When it comes to form on the single arm row, how you do it is going to determine whether you are setting yourself up for injury or if you are going to build bigger lats without that risk.
Date: 2023-10-20

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Comments and reviews: 20

Pat
Why not just stand with the bench in the flat position perpendicular to your body with one hand placed on the bench and do the DB row. Bio-mechanically you are in a different position (more leaned over) but you seem to get most of the benefits of the revised positioning without the need for an incline bench. Furthermore, you don't have the structure of the bench getting in your way for when you set your DBs down (since you would have nothing directly under the DB instead of potentially having part of the bench feet under you.
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WickedRibbon
Proud to say this is how I've been rowing for while after following Jeff's advice
Easing the dumbbell all the way down on the eccentric - feeling a stretch - and then powering it through with stable form into the pocket gives excellent results. I'm not a massive guy, but my back easily stands out, making my entire physique look wider and more aesthetic.
Do your pull ups (assisted + BW) and your rows with proper form, and then watch the back gains flourish.
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John
Jeff, I have been using this type of stance for a few years now. I actually saw you highlight them in a vid a couple of years ago. But, as my memory serves, you did the rep motion basically the same (both feet planted) but you were using the top dumbbell rack (hand resting on one of them) for your offhand balance. Instead of on the incline bench as you depict in this video. Do you see a difference? Thanks in advance!
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Chuzey
I always though I wasn't getting the most out of that exercise with my knee on the bench and stopped doing them as a result. I'll try this technique next time I'm in the gym and see how many people change after seeing it. Everyone in my gym does it with the one on the bench, probably because they've seen someone else do it like that.
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Douglas
It baffles me that anyone is still doing these with their knee up on a bench, and especially that there are still PTs teaching it that way. I've seen a few videos teaching proper form on this, but this is easily the best-explained and easiest-to-understand, especially the last section.
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Rip
I really needed this. Thank you. I have been skipping rows a lot due to my back being messed up (yes, also a heart attack but screw it, Im going full send on my training again. Doctor be damned! I will crush it)
But I just tried and its a LOT easier on the lumbar spine!
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Norbert
I don't know why more people don't do them with a pronated grip!
A long time ago, Lee Haney had a show on ESPN and I saw him do it with a pronated grip! I can connect much better to my Lats this way. It's strange how the grip makes such a huge difference.
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Eduardo
I was literally debating this today it was back day and the past few times I have to do rows lol. I would switch off from the wrong way to the right way (I couldn t remember what video I saw telling me the right way) thanks for reaffirming the right away.
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El
Incredible series Jeff.
Thank you.
Your insight into proper fundamentals and WHY we should change the way we lift to avoid injuries is invaluable.
Be well.
Godspeed to those seeking to better themselves.
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Bob
I like doing mine sideways because the weight doesn't hit my chest limiting the pull back.
Those of you with the old concrete weights and pole through the center know what I'm talking about.
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Dan
The best way to do a dumbbell row is resting an elbow on the incline. there's many variations of the dumbbell row depending on what your target is. but by and large leave the bicep out of it.
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King
I've been watching Jeff's posts for nearly a decade and, honestly, I don't think I'm in any better shape than I was ten years ago. I might have to start doing some of these exercises.
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ENDER4710
Okay I actually just did these earlier today and I put my hand lower down but straight down. I also have the opposite leg out farther. Is this bad or does it still work?
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nfcat1
u can do the same on a flat bench by holding for support on the edge of the bench. both feet planted down. same thing as u showing. been doing that for a long time now.
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David
How about you don't lean on anything just bend over bend knees slightly and do them. That's what i do which activates more support muscles and the target muscle.
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kieren
I do it this as part of my corrective shoulder routine and its great you can easily do them at home it really helps free up my shoulders if done correctly
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Beyond
Thanks, love educational videos like this. The older I get the easier injuries come about, I pickup great ways to prevent them through videos like this.
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Jeremy
Love the educational videos. Always good to make sure I am using proper form or see when I need to make adjustments, cough cough, face pulls.
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sport
Jeff after filming the video and rowing only with your right side, do you do the same amount of reps with your left side to compensate?
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j3zhott
Thank you always felt odd doing it on the flat bench! How heavy is too heavy or should you stay light to medium on this exercise?
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