Single arm dumbbell rows (bench assisted)

Exercise: Single arm dumbbell rows (bench assisted)

Muscles Exercised: Lats, Middle Back, Biceps, Forearms, Grip

Description: Pick a dumbbell and place it on the floor beside a flat bench. If you are working your right side, place your left knee on the bench, bend over and place your left hand at the end of the bench for support. Make sure your back remains parallel to the ground throughout the exercise. Grab the weight with your right hand and pull the weight slowly up to your chest and squeeze your lats and rhomboids at the top then slowly lower the weight back down to the start position. Stare at the floor while performing this exercise, since staring straight ahead can put your neck in an awkward position.

Don’t rotate your body to cheat the weight up. Make sure you keep your back straight and steady and pull the weight up slowly and pause at the top for maximum stimulation.

Many people like to yank the weight up like they are starting a lawn mower; this is bad form and can contribute to injury. Always use a slow controlled motion during each rep.

Click below to view a video of one of our authors performing a FULL set of the exercise

Video 1

Bookmark/Search this post with:

delicious | digg | reddit | furl | google | yahoo | technorati