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Single-Arm Dumbbell Row | Bodybuilding.com | Nutrition Fit

Why it’s on the list: This is a classic unilateral exercise—meaning each side works independently. It’s also one that allows you to move a lot of weight, particularly if you use straps.

You’ll get a greater range of motion when training unilaterally, and you’ll be better able to support your lower back by placing one hand on a bench. Allowing a slight degree of rotation of the trunk has been shown to activate a greater amount of “core” musculature, as well.

Single-arm dumbbell row


Single-arm dumbbell row variations for back growth:

In your workout: This is a “meat and potatoes” back exercise. Do it in the middle or end of your workout for sets of 8-12 or higher.

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