The One Arm Row ExerciseAll Exercises -> Back Exercises -> One Arm Row
Primary Muscle(s) and Equipment
|Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Dumbbell, Compound, Upper Body|
How to do the One Arm Row
While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by your side keeping your palm facing your body. Steadily lift the dumbbell by your side concentrating on your back doing the work rather than your bicep. Every exercise including this one should be kept under control at all times.
Spotting can be done by kneeling beside the participant and either lifting the weight itself, or standing and pulling the participants arm up.
Averages for MyFit Users
The table below represents data from over 200,000 exercise logs
and gives us an average for this exercise.
|Average Weight Lifted||Average Reps
||One Rep Max Average|
How do I figure out a good starting weight?
Based on an average weight lifted of 58.8 lbs for all MyFit users we suggest you start at 50% of that weight:
29 lbs and aim for 12-15 reps.
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