One Arm Dumbbell Row
Overview
This exercise focuses on your middle back, specifically the the lower trapezius, which extends from your shoulder blade to your spine, latissimus dorsi, which wrap around from your underarm to your hips, and the the rhomboid muscles, which are in that spot you just can’t scratch, from the base of your neck to your shoulder blade.
Instructions
To begin, place a dumbbell on either side of a flat bench.
Place your right knee and hand on the bench. Space them out so your back is level. Position your left leg away from your body to keep yourself steady.
Grab the dumbbell off the floor with your left hand, so that your palm is facing your body. Remember to always keep your back straight! This is the starting position.
Pull the dumbbell to your side as you exhale. Keep your arm close to your body, and contract your back muscles, keeping your shoulders level.
Hold for a moment, then inhale as you lower the dumbbell slowly.After completing your reps, perform the same number of repetitions on the other side.
Tips
You may have seen people rotate as they lift the dumbbell, but this is a common mistake. By keeping your shoulders straight, you’re strengthening your core as well as your back.
When you’re just beginning, three sets of eight reps is a good place to start. Remember, a set means completing the repetitions on both arms. Those of you who are more experienced may want to do three sets of twelve, or even four sets of twelve.
Keep up your work with dumbbell rows, and you’ll see results very quickly. Thanks for watching!
