One Arm Dumbbell Rows Back Exercise

Muscles Worked

Latissimus Dorsi (Back)
Trapezius (Middle Back)
Biceps

How to Properly Perform One Arm Dumbbell Rows

1. Grasp a single dumbbell and take it to a flat bench.
2. Place the knee and hand opposite to the hand holding the dumbbell on the bench lengthwise.
3. Your head should be up so you are looking forward and your back should be straight and parallel to the bench, with the dumbbell hanging straight down to the side of the bench.
4. Lift the dumbbell up to the side of your abdomen, touching it just above your hip. Keep your elbow up and pointed to the ceiling.
5. Hold the weight there for a second before slowly lowering it back down to the starting position.
6. Continue to raise and lower the dumbbell without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Tips and Precautions when doing this exercise:

1. Keep your hand and elbow in close to your body.
2. Keep your head up and your back straight.
3. As always, don't hold your breath during the exercise.