Primary Muscle Group(s): Back
Secondary Muscle Group(s): Shoulders (Front & Rear) and Biceps
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.
5. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso.
6. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.
7. Repeat movement with your right hand.
The one arm dumbbell row is a great exercise for the mid back. It’s also a great substitute for the bent over barbell row – For those of you who can’t perform this exercise.
The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard.
Personally, I like to finish up with one arm dumbbell rows because they really stretch out the outer lats.
The important point to remember about this exercise is to keep your back straight – Don’t hunch your back. Slightly bend your knees and pull into a straight line
Press play to view an instructional video.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.