One-Arm Dumbbell Rows

One of the best dumbbell exercises for developing your back is the one-arm dumbbell rows. This exercise works the lats, teres major, and posterior deltoids. One are rows also exercises the trapezius and rhomboid muscles at the top of the rowing movement, and also workouts the biceps, brachialis and forearm muscles.

To perform the exercise, all you need is a single dumbbell and a weight bench.

• First, place the dumbbell beside the bench.
• With one knee on the bench, place your hand on the same side of your knee on the bench to support your upper body during the row.
• Grasp the dumbbell with your hand with your palms facing in
• With your back straight, row the dumbbell as high as possible (make sure that your arm travels close to your body during the row)
• Lower the dumbbell slowly, and repeat

When you’re performing this exercise, make sure that you exhale as you’re rowing the dumbbell up, and inhale as your lowering the dumbbell.

Also, with all weight training exercises, maintain control of the dumbbell! You don’t want to be rowing like you’re sawing a piece of wood. Maintain control of the dumbbell during the row and your muscles will receive a better workout.