one arm dumbbell row

An alternative to barbell bent over rowing, the one arm dumbbell row is an excellent exercise for building up the back.

Position for the one arm dumbbell row

1. Using a flat bench, grasp a dumbbell with your left hand.

2. Rest your right knee on the flat bench. Balance your body using your free arm.

3. Bend forward at the hips.

4. Your torso should be parallel to the floor keep and your lower back flat.

Execution of the one arm dumbbell row

1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso. 2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.

3. Keep the movement fluent, slow, and controlled.

4. Repeat movement with your right hand.