5 Things You Need to Know About One-Arm Dumbbell Rows

1. Bulk Up Your Back

If you look at your back, it appears that there are fibrous muscles criss-crossing one another to create an intricate pattern. Because there's so much detail to your back muscles, it's important to strengthen and tone them with different exercises. One-arm dumbbell rows work the upper back, the whole lat and the trapezius muscles.

2. Bench Warmer

Place your right knee and your right hand on a weight bench and firmly place your left foot on the floor. Keep your right hand directly in front of your knee for balance. Position yourself so that your back is parallel to the ground. You may have to raise up on your knee, hand or both. Lift the dumbbell with your left hand, making sure your palm faces in towards your body. Lift until the dumbbell is near your outer rib cage. Slowly return the dumbbell to your starting position and repeat. Do 6 to 8 reps, and then switch arms.

3. Hit the Floor

For a variation of the one-arm dumbbell row, drop to all fours and hold the dumbbell in one hand. Lift the weight up to your rib cage, and slowly return the weight to its starting position. Another variation includes lying on a weight bench on an incline. Place your chest on the higher level of the weight bench, and lift your dumbbell up towards your rib cage.

4. It's Not a Lawn Mower

When doing a one-arm dumbbell row, it's tempting to move your weight as if you started a lawn mower. However, slow and steady gives you the best results, and best prevents injury. Lift and lower your dumbbell as slow as possible during the course of your workout. Keep your stomach tight during the course of your workout, and avoid twisting your hips as you lift the weight.

5. Get Both Hands Involved

Double your workout with a two-arm dumbbell row. Put a dumbbell in each hand, lean forward at the waist and lift the dumbbells up towards your rib cage and in towards your stomach. Keep your feet shoulder-width apart and your knees slightly bent during your workout. For best results, keep your shoulders back and your head up.