Type of exerciseCompound

Muscles usedAbs, biceps, lats, shoulders, lower back


This is an interesting variant for your back. Leaning against a bench or standing with your back tilted and flat, you choose.

The dumbbells must be controlled during the descent on this exercise which combines a continuous muscular growth and a work of strength.

You will work mainly the upper back but also the abdominals, biceps, lats, lumbar and shoulders.

This is the right instructions  for the unilateral dumbbell row

  • 1. Have a dumbbell on the ground and on each side of the bench. Leaning against a bench with the knee and hand on the same side (see video), bend the bust at 45 degrees and keep your back flat. Here is the starting position.
  • 2. Hold the dumbbell on the ground with one hand and pull it upward keeping the elbow as close to the body as possible. And that taking a deep breath.
  • 3. While exhaling, release muscle tension to lower the dumbbell to the initial position.
  • 4. Continue your series by repeating the movement. And go to the other side taking care of you straighten and then replace you not to overload your lumbar.

Our techniques, tips and advice for unilateral dumbbell row

  • 1. Like all back exercises, breathing is reversed. Inhale with exertion, exhale when relaxed.
  • 2. The shoulder blades should tighten on the ascent.
  • 3. Perform slow and controlled movements, and wait for a pause time when you reach the maximum amplitudes.
  • 4. Keep the return phase as much as possible to maximize the eccentric phase.
  • 5. Do not over-tighten the handles to avoid overloading your forearms.
  • 6. Do not lock your elbows to prevent movement.
  • 7. Do not raise your shoulders during exercise.

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