How to Do
How to Do One Arm One Leg Dumbbell Row
Each one-arm, one-leg dumbbell row should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately, stop this one arm, one leg dumbbell row.
Beginning
Beginning Dumbbell Row with One Arm and One Leg
Step 1: Once you are comfortable with this exercise, you can make it more challenging by alternating your arms instead of lifting with both arms at the same time. Make sure that you don't rotate your torso when you perform the exercise.
Step 2: Another challenging variation would be to perform all the repetitions with one arm, before performing the exercise with the other arm. Make sure that you don't rotate your torso.
Movement
Dumbbell Row with One Arm and One Leg Movement
1. Stand with a DB in each hand, with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.
2. Lift one foot off the ground and hold it slightly behind you. Fold at the hips and lean forward so that your torso is about 45 degrees to the ground. Make sure that you don't round your back. Instead, your back should remain flat.
3. Allow your arms to dangle straight down from your shoulders, elbows fully extended. Your palms should be facing toward the body.
4. Draw your shoulder blades back and down, and keeping the torso at the 45-degree angle and your back flat, drive your elbows straight back to bring the DBs next to your chest. Keep your arms close to your body, and make sure not to let your elbows flare out to the side.
5. Slowly allow your arms to return to full extension and repeat for the required number of repetitions.
6. Avoid the temptation to bring your head up. Instead, keep your head aligned with your neck and spine. Looking down at the ground will help.
Benefits
Dumbbell Row with One Arm and One Leg Benefits
This exercise can be performed at home or in the gym.
This exercise will strengthen the muscles in your back. Your core muscles will also be activated to hold your torso in position as you perform the exercise and to help you balance while you stand on one foot.
Exercise Aliases
Dumbbell Row Exercise, How to Do a One-Arm Row.
