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Dumbbell Row

The 1-arm Dumbbell Row will help you build massive strength and muscle in your back.  Your lats, lower traps, and rhomboids will directly benefit from this exercise.

  1. Firmly support your knee and arm on bench with opposite foot slightly wider than shoulder width.
  2. Establish a strong base of support with one knee and hand firmly secured on bench.  Align opposite foot slightly wider than shoulder width.
  3. Pull the dumbbell with full activation of your lats, low traps, and rhomboids independent of any shrugging or torso rotation.
  4. Lower the dumbbell in the same path it was lifted without forfeiting control or optimal body alignment.