See all the exercises at the:
Weight Training Exercises Database
– One-Arm Dumbbell Rows –
Compound Exercise, Pull Movement
Put one knee on bench and use arm for support. Grasp dumbbell with opposite arm (working arm) and pull up to the side of the chest until upper arm is parallel with floor or just beyond.
Tips and Techniques:
Your back should be parallel with the floor or just slightly beyond. Your back should be straight with a slight arch in the lower back to keep the pressure off the spine. Look forward to keep the back from wanting to curl up.
Your off arm can be anywhere on the bench that feels comfortable (flat on the bench or grabbing the side). Your working elbow should stay close to the body throughout the exercise.
Focus on keeping the body still throughout the exercise with the exception of the arm you are working. If you are going too fast and jerking the weight you are going to be using the whole body and losing the lat-building value of the exercise.
Instead, stay smooth and under control. Focus on using your back muscles as opposed to the biceps and forearm muscles to do the work. Focus on pulling the elbow up.
Recommended Reps For Muscle Building:
6-12 the majority of the time, trying higher or lower reps on occasion.
- Barbell Bent-Over Row
- Lying Dumbbell Row – Same motion but you are lying with your chest against the bench.
- Machine-Based Bent-Over Rows – A low cable pulley can provided a variation of the One-Arm Dumbbell Row (a Kneeling Cable Row). Some lever and smith machines also provide rowing options.
Barbell Bent-Over Rows are a good alternative with the added advantage of giving you the opportunity to use heavier loads. Seated Rows are a machine based alternative that provides the same basic motion from a vertical position.
Bench, Dumbbells, Weights