एक हाथ डम्बल रो – रोटेशन
Learn how to do एक हाथ डम्बल रो – रोटेशन with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
एक हाथ डम्बल रो – रोटेशन 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 70kg person burns approximately 158 calories in a 30-minute session..
How to Do एक हाथ डम्बल रो – रोटेशन
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 एक हाथ डम्बल रो – रोटेशन
Equipment
- Dumbbells
Calories Burned Doing एक हाथ डम्बल रो – रोटेशन
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: एक हाथ डम्बल रो – रोटेशन
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Traps, Rhomboids, Biceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: एक हाथ डम्बल रो – रोटेशन
What muscles does एक हाथ डम्बल रो – रोटेशन work?
एक हाथ डम्बल रो – रोटेशन primarily targets the Lats, with secondary engagement of the Traps, Rhomboids, Biceps.
How do you do एक हाथ डम्बल रो – रोटेशन 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 एक हाथ डम्बल रो – रोटेशन good for beginners?
एक हाथ डम्बल रो – रोटेशन has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for एक हाथ डम्बल रो – रोटेशन?
एक हाथ डम्बल रो – रोटेशन requires: Dumbbells.
What are the benefits of एक हाथ डम्बल रो – रोटेशन?
एक हाथ डम्बल रो – रोटेशन strengthens the Lats, engages the Traps and Rhomboids and Biceps.
What exercises are similar to एक हाथ डम्बल रो – रोटेशन?
Similar exercises to एक हाथ डम्बल रो – रोटेशन include बारबेल बेंट ओवर रो, हाई रो – मशीन, हाई रो – प्रोनटेड ग्रिप मशीन, लैंडमाइन रो.
Is एक हाथ डम्बल रो – रोटेशन better than बारबेल बेंट ओवर रो?
Both एक हाथ डम्बल रो – रोटेशन and बारबेल बेंट ओवर रो target the Lats. Choose based on your available equipment and training goals.
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