What Exercise Accomplishes: One Arm Dumbbell Rows work each side of the back separately.  Rowing one side at a time with a dumbbell has its advantages compared to Barbell Rows: It isolates the lat muscles on each side, two because your lifting lighter you can get a better peak contraction at the top of the movement. Heavy movement is good but not as important as emphasizing a full range of motion, this will really define the center of your back.

Implementation: (I) Taking a dumbbell in one hand, bend forward from the waist until your upper body is nearly parallel with the ground. Place your free hand on the bench for support. Begin with the weight down at arm's length, feeling the best stretch possible. Turn your hand so that the palm faces toward your body. (2) Keeping your body steady, lift the weight up to your side, focusing on doing the work with your back rather than your arm. Lower the weight, keeping it under control. Finish your reps with this arm, then do the same with your opposite arm.


Exercise Slideshow



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