Single Arm Bent Over Row with Bench

Single Arm Bent Over Row with Bench Basics

Primary muscles worked: Middle Trap, Rhomboids, Lats

Synergist Muscles: Biceps, Forearms

Mechanics: Isolation

Equipment: A dumbbell and a flat weight bench

How To Perform The Single Arm Bent Over Row with Bench

• Grab a dumbbell with one hand and place your the opposite knee flat bench.
• Bend forward at the waist until your back is parallel to the floor and place your free hand on the bench for additional support.
• Allow the hand and arm support the dumbbell to hang toward the floor.
• Next, begin pulling on the weight, keeping it close to the body, by retracting your shoulder blade and contracting the muscles in your arms.
• Continue to pull and bend at the elbow until the upper part of the lifting arm is at least parallel to the floor.
• When this position is reached, you may lower your arm back in to the floor.

Single Arm Bent Over Row with Bench Tips

• The exercise can be performed with a chair or exercise ball as a base of support.
• When you lift, make sure the movement originates from retraction of your shoulder blade to get maximal recruitment of your middle trap and rhomboid muscles.
• Do not twist your body and engage your lower back or oblique muscles to assist with this exercise.

Single Arm Bent Over Row with Bench and Sports Application

The single arm bent over row with bench is highly effective in training pulling strength in athletes. This is particular important for sports such as rowing, skiing, wrestling, and archery.