One-arm dumbbell row

The one-arm dumbbell row targets your back but also emphasizes your biceps and shoulders.
Be careful with this exercise if you have lower back problems.

Getting set
Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so your back is arched naturally and roughly parallel with the floor. Bend your knees slightly. Place your left hand on top of the bench in line with your left shoulder for support and let your right arm hang down underneath your right shoulder. Tilt your chin toward your chest so your neck is in line with the rest of your spine. See photo A in Figure.

The exercise
Pull your right arm up, keeping it in line with your shoulder and parallel to the ceiling. Lift your arm until your hand brushes against your waist. Lower the weight slowly back down. See photo B in Figure.

Do’s and don’ts

• DO remember that, although your arm is moving, this is a back exercise. Concentrate on pulling from your back muscles (right behind and below your shoulder) rather than just moving your arm up and down.
• DO keep your abs pulled in tight throughout the motion.
• DON’T allow your back to sag toward the floor or your shoulders to hunch up.
• DON’T jerk the weight upward.

Other options
Rotation row: As you lift the dumbbell, rotate your arm so your palm ends up facing backward. This position gives the exercise a different feel and places extra emphasis on your biceps.
Barbell row: Place a barbell on the floor and stand about a foot away from it. With your knees bent, bend down and grasp the bar in an overhand grip with your hands a little wider than your shoulders. Pull your abs in tight and don’t let your back arch. Keeping your hips bent so that your torso is at a 45-degree angle to the floor, pull the bar toward the lower part of your chest and then slowly lower it back down. You can also perform this exercise with an underhand grip or with your hands a bit closer together.