Single-Arm Bent-Over Row Instruction

The single-arm dumbbell row, also known as the One Arm Dumbbell Bent-over Row, is an exercise aimed at increasing the thickness of the latissimus dorsi muscles, primarily targeting the middle section of the lats.

Targeted Muscle Group: Middle Lats (Inner Side)

Key Points of the Movement:

1. Grip the dumbbell with one hand in a pronated position, while the other hand supports your body on a dumbbell bench.

Bend the knee of the supporting leg and place it on the bench, keeping your body nearly parallel to the ground.

2. Choose a suitable weight for yourself and pull the dumbbell towards your body; try to keep your body stable and use your back muscles rather than

your arms to lift the dumbbell to your side. Lower it slowly, complete one side before switching to the other, and repeat the movement.

Recommended Products:

1. Adjustable dumbbells with 8 weight settings ranging from 16kg to 40kg, catering to different fitness levels.

40kg Adjustable Dumbbell

2. Multi-functional adjustable dumbbell bench with 10 backrest positions.

Adjustable Gym Bench

Precautions:

1. Start with a lighter weight and gradually increase it once your technique is stable;

2. Maintaining a straight back during training is crucial to avoid spinal injury. The arm resting on the bench should keep the elbow slightly bent, 

and the leg on the ground should also maintain a slight bend at the knee. Moving too quickly can reduce the effectiveness of the training, 

while excessive range of motion can lead to body twisting and increase the risk of injury.

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