logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Bent Over Row With Core Twist And Dumbbell, Single-Arm

through one vote
muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle, DeltoidsMuscle
synergists:TricepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
required:Dumbbell or Kettlebell
fitness level:Hard
exercise type:Strength
Variations available (27)
Starting PositionExecution

General And Specifics

Starting Position

  • grasp a kettlebell or a dumbbell
  • for a better standing, the feet are staggered a bit
  • bend the knees a little
  • bend the upper body over to 45 degrees and put the free hand onto your knee to support yourself
  • your back is straight, your head is the extension of the spine
  • the arm is almost completely stretched, the weight is hanging down
  • the palm of the hand points to your body
  • brace the abs

Correct Execution

  • bend the arm and pull the weight up to the lower side of the thorax
  • in the last third of the movement, turn your upper body up following the motion of your arm
  • hold the final position for a moment
  • afterwards, invert the motion
  • rotate the upper body down again an bring the weight into the starting position slowly
  • make sure that the arm is not fully stretched at the lowest point
  • do several reps with one arm, then switch sides

tip for the workout

  • impede the exercise, lay the free hand onto your back instead of supporting yourself with it