It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifts to eliminate some little mistakes that occurred almost imperceptibly over the years, all the better.

In this article we’ll take close look at the One-Arm Dumbbell Rows.

Muscle TARGETED: latissimus dorsi, trapezius (mid), biceps Brachialis

Starting Position

Dumbbell Hold the upper grip and palms facing your body.
Rest your opposite knee on a flat bench.
Supporting leg should be slightly flexed with the foot flat on the floor.
Back should remain straight, parallel to the floor.
Dumbbell must be on hand’s length.
Dumbbell Pull up in a straight line with the elbow kept close to the body.
Dumbbell slowly lower to starting position.
Repeat this movement until the intended number of repetitions have been completed.
Repeat on the other.

OTHER EXERCISES worth considering

Other exercises that tackle these muscles include Bent-Over Barbell Rows (mid trapezius), Chin-Ups (upper trapezius) and Lat Pull Downs, Behind Neck (upper trapezius).