Back Exercises: One Arm Dumbbell Rows

The one arm dumbbell rows will target the muscles in the middle of your back, and will also work your shoulders, biceps and lats at the same time. This exercise is best kept for last when working your back. It will give your back one last good stretch, while helping to build the strength and muscles in your back.

One Arm Dumbbell Rows

One Arm Dumbbell Rows

How to do One Arm Dumbbell Rows

The Setup

When doing one arm dumbbell rows, you will need a flat bench and a dumbbell for each hand. Use dumbbells that are on the lighter side to begin with. Put one dumbbell on the floor on each side of the bench.

Place your left foot flat on the ground and slightly bend your knee. Lift your right leg up and place your knee towards the end of the bench. Place your right palm face down on the bench towards the top. This is going to give you the support you need. You want your torso parallel to the ground while bending at your waist.

Slowly lower your body down and with your left hand grab the dumbbell. The palm of your hand will be facing towards the bench. Straighten your body and back out so it is parallel with the ground. Your arm will be extended straight down while holding the weight. Keeping your back straight you are now in the starting position for the one arm dumbbell row.

The Exercise

Start exhaling as you bring the weight up to your chest side. Make sure you keep your arm close to your side. Concentrate on lifting the weight with your shoulder, lat and back muscles. Do not use your forearm for lifting the weight. When your weight is level with the side of your chest, hold this position for a few seconds. While you are holding this position, squeeze your back muscles.

Start inhaling and lower the dumbbell back to the starting position. Keep your back and torso straight during the lowering of the weight. Keep repeating the exercise until you have completed the recommended repetitions. We suggest 4 sets of 12, 10, 8, 8 repetitions on each side, but start doing what you feel comfortable with.

When you are done with your first set, switch arms. Place your right foot flat on the ground with a slight bend in the knee. Lift your left leg onto the bench with your knee located towards the end. Place your left hand towards the top of the bench with your palm down. Make sure your torso is parallel with the ground and grab the dumbbell with your right hand. You are now ready to repeat the above steps for this set.

If you do not feel comfortable using the dumbbells, you can still do the exercise. Do your one arm rows on the high or low pulley machine instead. Adjust the weight so it is not too heavy and take your position on the bench. The pulley will give you the same kind of workout as the dumbbells would.

This exercise targets your lower and middle back, and if done correctly, will build the strength and muscles in your back.

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