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