Single Arm Bent Over Dumbbell Twisting Row
Adding rotation to the bent-over row engages the obliques alongside the back muscles
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats and obliques |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hinge forward at the hips with a flat back, holding a dumbbell in one hand
- Step 2: Row the dumbbell up toward your ribs
- Step 3: As you row, twist your torso slightly to open up
- Step 4: Lower the dumbbell back down while untwisting
- Step 5: Repeat for the set, then switch sides
Equipment
- Dumbbell optional
Coaching tips
Benefits
Adding rotation to the bent-over row engages the obliques alongside the back muscles
Common mistakes
Rotating from the lower back instead of the upper torso
Make it harder
Increase the dumbbell weight or exaggerate the twist at the top
Make it easier
Row straight without the twist to isolate the back
Breathing
Exhale rowing and twisting, inhale lowering and untwisting
Build a workout with this exercise
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Intermediate · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.