One-arm Row

Target Muscles Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor. Also used Biceps, posterior deltoids.

Starting Position

• Hold a dumbbell in your right hand, palm facing your body.
• Bend forwards from the hips, placing your
  left hand and knee on a bench to stabilise yourself. Your back should be flat and almost horizontal and your right arm fully extended.

The Movement

• Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
• Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
• After completing the required number of repetitions, perform the exercise with your left arm.

Tips

• Keep your lower back flat and still- do not
  twist your trunk.
• Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

Exercises for your Back Workouts.

Lat Pull-down.

Chins(pull-ups).

One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.