January 6, 2022, 4:37 pm | Read time: 3 minutes
Learn one of the most effective exercises for a strong, muscular back from personal trainer Erik Jäger: one-arm dumbbell rowing. It’s easy for beginners to learn–provided you start with the right weight.
After eight hours of slouching in front of the computer, the realization hits at the gym in the evening: Back pain is a nuisance. It’s time to replace International Chest Day with a tough back workout. Together with personal trainer Erik Jäger, we present one of the best exercises for healthy posture, which is also effective for back pain: one-arm dumbbell rowing.
Overview
Which Muscles Are Trained?
This exercise trains multiple muscles simultaneously, offering two key advantages: saving time and boosting your metabolism more than isolation exercises such as bicep curls. In short, you not only build muscle but also burn fat. Want the details? Here’s a brief list of the muscles trained during one-arm dumbbell rowing (understandable even for those who struggled with Latin):
- Latissimus dorsi (broad back muscle)
- Posterior deltoid (rear part of the deltoid muscle)
- Trapezius (trapezius muscle)
- Rhomboid major and minor (large and small rhomboid muscles)
- Infraspinatus (infraspinatus muscle)
- Biceps (biceps brachii)
Also interesting: How Many Repetitions Are Ideal for Muscle Building in Strength Training?
Want strong shoulders? We recommend the reverse butterfly exercise.
How to perform plank rows correctly
How Do I Find the Right Weight?
Even with a relatively light weight, you can achieve significant results with one-arm dumbbell rowing. Focus on the movement and try to feel the muscles being targeted. This is only possible if you avoid using momentum and lift and lower the dumbbell as personal trainer Erik Jäger demonstrates in the video above. If you’re aiming to build muscle, use a weight that allows you to complete eight to twelve repetitions per set. To build strength, aim for three to six repetitions with a correspondingly heavier weight.
Also interesting: Are Heavy Weights Really Better for Muscle Growth?
Does One-Arm Rowing Replace Other Back Exercises?
As is often the case in life, the answer here is a clear “yes and no.” While one-arm rowing is an excellent alternative to barbell or inverted rows, there is no full replacement for exercises such as pull-ups or deadlifts. These demanding exercises target different muscle groups and have distinct effects.
Nevertheless, anyone looking to build a healthy, strong, and attractive back should definitely give this exercise a try.
Also interesting: The Ultimate Pull-Up How-To
About the Trainer: Erik Jäger is a functional fitness instructor and has been a successful personal and athletic trainer for many years. On his Instagram channel, the “Capital Trainer” motivates daily exercise. His clients include numerous celebrities.