One Arm Dumbbell Rows
Muscle:
Lats, Middle Back
- Choose a flat bench and place a dumbbell on each side of it.
- Next, place your right leg atop the end of the bench and bend your torso forward from the waist until your upper body is parallel with the floor. Place your right hand on the other end of the bench for support.
- Now, use your left hand to pick up the dumbbell and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- From here, breathe out and pull the weight straight up to the side of your chest, keeping your upper arm close to your side while your torso remains stationary. Focus on the back muscles when you reach the contracted position of the exercise. Also, make sure that the lift is performed with the back muscles and not the arms. The upper torso should remain stationary and only the arms should move. The forearms should do no other work besides holding the dumbbell.
- Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- Repeat the movement for the specified amount of repetitions.
- Switch sides and repeat again with the other arm.
Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.
