Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: August 2, 2005
The One Arm Dumbbell Row strengthens
the upper back. Muscles that this back exercise works include the posterior
deltoid, latissimus dorsi, trapezius, rhomboids, infraspinatus, and teres
major. The lower back is also involved.
Start this exercise by kneeling with one knee at the end of a weight bench.
Support your body with the hand on the weight bench. Pick up a dumbbell with
your other hand. Keep your back straight and flat in line with the bench. Do
not arch your back. Lift the dumbbell straight up keeping your arm close to
your body. Touch the weight to your chest, hold for one to two seconds. Slowly
move weight back down till arm is almost fully extended. The movement back down
to begin position should be slow to build muscle.
Remember to breathe out when bringing the dumbbell to your chest. Tighten your
abdominals (stomach muscles) when doing this exercise. Concentrate on
maintaining good posture. When the bar reaches your chest, hold for 1 to 2
seconds. Use your back muscles to lift, not your arms. Try to pinch your
shoulder blades together.
This is a great exercise for the entire back. If you are looking for that
perfect body then do 5 sets of 12. Or do the pyramid workout. Start at 20% of
your max. Do a set of 12. Then increase the weights. Do a set of 10. Then
increase your weights and do a set of 8. Then place the max weights, and do 2
sets of 4 to 6. When you can do more than 6, it's time to increase your
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine.