Dumbbells One Arm Side Row

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The dumbbells one arm side row is a workout that targets the upper back muscles.

By using dumbbells, this exercise allows for a greater range of motion and increased resistance.

It primarily engages the rhomboids, trapezius, and latissimus dorsi muscles in the upper back.

While it also works the biceps and shoulders, the focus is on the upper back muscles.

Stand with your feet shoulder-width apart and hold a dumbbell in your right hand, palm facing your body.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the floor.
Extend your right arm fully, allowing the dumbbell to hang down towards the floor.
Engage your core and pull the dumbbell up towards your right side, keeping your elbow close to your body.
Squeeze your shoulder blade at the top of the movement, then slowly lower the dumbbell back down to the starting position.
Repeat the movement for the desired number of repetitions.
Switch sides and perform the exercise with your left arm.

Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand, with your palm facing your body and the dumbbell resting against your thigh. This exercise primarily targets your upper back muscles, so it’s crucial to engage them right from the beginning.
As you exhale, slowly lift the dumbbell out to the side, keeping your elbow slightly bent and your arm close to your body. Imagine squeezing your shoulder blade towards your spine as you lift, feeling the contraction in your upper back muscles. This will help you maintain proper form and maximize the effectiveness of the exercise.
Pause for a moment at the top of the movement, focusing on squeezing your upper back muscles even more. Feel the tension and the burn as your muscles work hard to support the weight of the dumbbell. Remember, the more you engage your upper back, the better your results will be.
As you inhale, slowly lower the dumbbell back down to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift the weight, as this can take away from the targeted engagement of your upper back muscles.
Repeat the exercise for the desired number of repetitions, then switch to the other arm. Remember, consistency is key to progress, so make sure to include this exercise in your upper body workout routine regularly.