How to Perform the Elbow-Out One-Arm Row

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By johnwesleya
eHow Contributing Writer

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(2 Ratings)

The Elbow-out one-arm row is an important exercise to develop the rear deltoid, rhomboids and middle trapezius muscles. Developing these muscles is essential to achieve the desired "v-tapper." Read on to learn more.

Difficulty: Moderate

Instructions

Things You'll Need:

Exercise Bench
Dumbbell

How to Perform Elbow-Out One-Arm Row

Step 1

Lean forward placing your hand and knee on an exercise bench. Your back should be flat. The other leg on the floor for stability.
Step 2

The opposite hand holding the dumbbell should hang down to your side below the shoulder. The elbow should be pointing out.
Step 3

With your focus on the elbow and not on the dumbbell, lift the weight as high as you can without altering your torso position. Slowly lower and repeat exercise.