One Arm Dumbbell Row – Rotation
Learn how to do One Arm Dumbbell Row – Rotation with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
One Arm Dumbbell Row – Rotation is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Traps, Rhomboids, Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do One Arm Dumbbell Row – Rotation
A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist.
💡 Instructions:
Place one knee and hand on a flat bench, holding a dumbbell in the opposite hand with a neutral grip.
Keep your back straight and core engaged.
Pull the dumbbell upward while simultaneously rotating your torso toward the working side.
Squeeze your back muscles at the top of the movement.
Lower the dumbbell slowly and return your torso to the starting position.
⚠️ Common mistakes:
Twisting the torso excessively or using momentum.
Rounding the back during the movement.
Letting the dumbbell drop without control.
Shrugging the shoulders instead of pulling with the back.
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Start Free TrialMuscles Worked by One Arm Dumbbell Row – Rotation
Equipment
- Dumbbells
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One Arm Dumbbell Row – Rotation
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Traps, Rhomboids, Biceps
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: One Arm Dumbbell Row – Rotation
What muscles does One Arm Dumbbell Row – Rotation work?
One Arm Dumbbell Row – Rotation primarily targets the Lats, with secondary engagement of the Traps, Rhomboids, Biceps.
How do you do One Arm Dumbbell Row – Rotation correctly?
A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist. 💡 Instructions: Place one knee and hand...
Is One Arm Dumbbell Row – Rotation good for beginners?
One Arm Dumbbell Row – Rotation has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for One Arm Dumbbell Row – Rotation?
One Arm Dumbbell Row – Rotation requires: Dumbbells.
What are the benefits of One Arm Dumbbell Row – Rotation?
One Arm Dumbbell Row – Rotation strengthens the Lats, engages the Traps and Rhomboids and Biceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to One Arm Dumbbell Row – Rotation?
Similar exercises to One Arm Dumbbell Row – Rotation include Barbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is One Arm Dumbbell Row – Rotation better than Barbell Bent Over Row?
Both One Arm Dumbbell Row – Rotation and Barbell Bent Over Row target the Lats. One Arm Dumbbell Row – Rotation uses Dumbbells, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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