One Arm Dumbbell Rows Exercise to build lats/back muscles

One Arm Dumbbell Rows is an excellent full range exercise to build the lats muscles. Check the correct execution technique and blast your lats now.

Purpose

One Arm Dumbbell Rows helps to work on each side independently, thereby better muscle isolation and longer range of motion. Its a favorite among bodybuilders. Its an excellent alternative to Barbell rows.

Execution

This exercise is done with a heavy dumbbell with your body supported by a bench.

Steps

1. Bend forward on a bench with your one leg and arm placed on the bench as shown in the picture.
    
2. Lift the dumbbell up your side using your back muscles rather than the arm.
    
3. Lower the dumbbell as low as possible feeling a good lats spread.
    
4. Repeat on the other side.

Points to Remember

• Exhale while you exert.
• Keep motion under strict control for better isolation. Using momentum will result in less effective exercise.
• Although arm involvement is obvious, remember rowing is a back exercise. Concentrate on shoulder retraction rather than arms exercise.
• Maintain a tight abdomen. It helps generate power.
• Keep a straight back throughout the exercise and don't slouch your shoulders.

More Back Exercises Back Safety Training Tips Barbell Shrugs Dumbbell Shrugs Upright Rows close-grip chins Lat pull downs. Deadlifts Bent-over Barbell rows Good mornings,Stiff Leg Deadlifts Hyperextensions Barbell rows seated rows One Arm Dumbbell Rows T-bar rows Rope Pull downs Barbell Pullovers. Back Workouts Back Exercises at Home Lower Back Exercises

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