One Arm Dumbbell Row
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Instructions
Submitted by:
Justin Leonard
Last updated: 1/21/2012
The one arm dumbbell row is great for working the back muscles. The largest muscle in the back is scientifically known as the latissimus. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are primarily using the lat muscles.
To begin, place one knee on a bench. Then use your hand (on the same side) to support your upper body. In the opposing, hand grab a dumbbell and let it hang straight down. Next, pull the dumbbell into the side of your abdomen. Be sure to keep your elbow close to your side as you pull the weight up. Slowly lower the dumbbell back to the starting position and repeat the movement. You should exhale as you pull the weight into your abdomen.
To begin, place one knee on a bench. Then use your hand (on the same side) to support your upper body. In the opposing, hand grab a dumbbell and let it hang straight down. Next, pull the dumbbell into the side of your abdomen. Be sure to keep your elbow close to your side as you pull the weight up. Slowly lower the dumbbell back to the starting position and repeat the movement. You should exhale as you pull the weight into your abdomen.
Step 1
Place one hand and one knee on bench. Grab dumbbell and let arm hang down straight.
Step 2
Pull dumbbell into abdomen. Exhale.
Step 3
Lower dumbbell to the starting position and repeat the exercise.
Exercise Details
Difficulty Level LOW
The one arm dumbbell row is a low difficulty exercise.
Target Muscle
Back (latissimus)
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