One-Legged Dumbbell Row
Alternative Names
One Leg Romanian DB Row, One Leg Romanian Dumbbell Row, One Leg Romanian Row, One-Legged DB Row, Single Leg Romanian DB Row, Single Leg Romanian Dumbbell Row, Single Leg Romanian Row, Single-Legged DB Row, Single-Legged Dumbbell Row
Muscles Worked
Legend
Description
This one-legged exercise is a compound movement that mainly targets the glutes, hamstrings, back and biceps muscles. This exercise variation will help improve the overall strength of the posterior chain muscles and the balance and stability of the body as a whole.
Benefits
- This compound exercise targets mainly the back and biceps muscles of each arm.
- This exercise also targets the glutes and the hamstring muscles of the stance leg.
- This variation will help address any muscle imbalances between both sides.
- This exercise will also challenge the balance and the stability of the core and the lower limbs.
Risks
- If not correctly executed, this exercise can injure the lower back, hips, knees and ankles.
- This exercise can also hurt the shoulders, elbows, and wrists with poor form.
- Proper execution and progression of resistance are a must to avoid injuries.
- Beginners should always start with light resistance and practice good form first.
Additional Information
Target Muscles
Lats
Secondary Muscles
Back (Upper), Biceps, Forearms, Glutes, Rotator Cuff, Shoulders
Stabilizer Muscles
Abs, Back (Lower), Biceps, Hamstrings, Obliques, Quads, Triceps
Experience
Intermediate (2-3 years)
Equipment
1 x Dumbbell, Flat Bench
Exercise Type
Strength
Exertion
Cardio Intensity
Force
Pull
Mechanic
Compound
Force Detail
Unilateral
Functions
N/A
Intensity
N/A
Bearing
N/A
Impact
N/A
Utilities
N/A
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.