Back Extension vs One Arm Dumbbell Row

Maximizing Your Back Workout Plan

May 22, 2024

Contents

Choosing between Back Extension and One Arm Dumbbell Row for your back workout plan? Pondering which brings better results or when to slot each into your schedule for the utmost benefit?

Customize Your Back Workout: Explore the Benefits of Back Extension and One Arm Dumbbell Row for Better Comparison.

Planfit Users' Choice about Back Extension vs One Arm Dumbbell Row : Which is Better?

Based on randomly selected data from 1 million completed workouts, Planfit users seem to prefer Back Extension with a total of 6073 compared to 29855 for One Arm Dumbbell Row

However, this is just a matter of preference for the majority. If you are wondering which of the two exercises to do right away, please read the text below. Compare the pros and cons of each exercise and choose the one that suits you better to proceed with.

How to Back Extension

Back Extension gif

Back Extension muscles worked: Back

Form

  1. 1. Keeping your torso and legs stationary, slowly raise your upper body until it is in line with your lower body.
  2. 2. Hold for a moment at the top, then slowly lower your body back to the starting position.
  3. 3. Repeat for the desired number of reps.

Coach's Comment

  1. 1. Keep your back flat throughout the movement, and do not arch your back.
  2. 2. Do not swing your torso to complete the movement, use your back muscles instead.
  3. 3. If you experience any pain, stop the exercise and consult a doctor.

If you want to know a detailed guide to Back Extension, alternative exercises, and its benefits, check it out here. Check out the Back Extension Guide page of our blog!

Do you want to know more about Back Extension methods?

How to One Arm Dumbbell Row

One Arm Dumbbell Row gif

One Arm Dumbbell Row muscles worked: Back

Form

  1. 1. Pull the dumbbell up towards your ribcage by squeezing your shoulder blades together and flexing your elbow.
  2. 2. Keep your elbow close to your torso and focus on using your back muscles to lift the weight.
  3. 3. Pause when your elbow is level with your torso and then lower the weight back down to the starting position.
  4. 4. Repeat the movement for the desired number of repetitions.

Coach's Comment

  1. 1. Keep your back flat throughout the exercise and avoid arching it as you lift the weight.
  2. 2. Avoid swinging the weight up with your arm and focus on using your back muscles to move the weight.
  3. 3. Move the weight slowly and with control to minimize the risk of injury.
  4. 4. Make sure to keep your shoulder blades pulled back and avoid shrugging them up towards your ears as you lift the weight.

If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!

Do you want to know more about One Arm Dumbbell Row methods?

Get free AI personalized workout plan

Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.

To create a routine that incorporates the right exercises for you, explore our [workout generator] It’s a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.

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