How to Do a One-Arm Dumbbell Rowing Exercise

Video Transcript

"Hi, I'm Kyle Brayer and your next in home back workout will be the one arm dumbbell row. One arm dumbbell row is a great heavy movement to work your lats, which is your back muscles. It allows you to isolate one muscle at a time; one side of your back at a time. You're going to look for a bench of some sort. We have an adjustable bench for at home here. Do not do this exercise on a stability ball as a beginner. You're going to place your left knee (if you're going to work your right side of your back) on the bench. You're also going to place your left hand on the bench, where ever is comfortable. You can put it flat on the front or across on the side. And then you need to post out with your right leg. So this if very important to keep your balance. As you can see, all my weight's on this bench, so I need to have a nice post out to the side. I'm going to bring the weight in nice and close to the bench for my starting position. And I want to keep my back as flat as possible and parallel to the floor. As I grab the dumbbell, I keep my elbow in close and tight to my body. I pull up, and then back down. So the key here, is pulling with the elbow, pulling straight back until I feel that pinch in my back and then back down. So, all the way up to the chest. So the positive portion is when I'm pulling up; so I'm going to exhale and inhale on the way down. That's a one arm dumbbell row."