One-Arm Dumbbell Rows

One-Arm Dumbbell Rows work each side of your upper back independently. This back workout is limited form other upper back exercises, thus allowing you to work heavy and give your back a good workout using dumbbells. By using dumbbells, you force each side of your back to work its own capacity, rather than running the risk of having the stronger side help out the weaker one.

1. Grasp a dumbbell with your right hand, using an overhand grip (your palms facing down),
   
   
2. Rest your left knee on a flat bench. Your right leg should be flexed with your with your foot flat on the floor.
   
   
3. Bend forward at your hips and stabilize your body with a straightened left arm.
   
   
4. At this point, your torso should be nearly parallel to the floor.
   
   
5. The dumbbell in your right hand is held at full arm's length.
   
   

• Keeping your elbows close to your torso, pull the dumbbell upward in a straight vertical line, allowing it to lightly touch your rib cage.
  
  
• Slowly lower the dumbbell to the staring position, and repeat the movement until the number of desired repetitions is completed.
  
  
• Repeat for the left hand.
  
  

• Bent-Over Barbell Rows (Olympic Bar)
• Lat Pull-downs to the Front