one-arm dumbbell rows

Muscle Groups

One-arm dumbbell rows are a compound exercise that involves lifting a dumbbell with one hand while keeping your back straight and other arm on a bench for support. The exercise mainly targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius, along with the shoulders and biceps. It helps to develop shoulder stability and posture, improves upper body strength, and increases muscle mass in the targeted muscles. To perform one-arm dumbbell rows, you should start with a dumbbell of appropriate weight and stand in front of a bench. Place your non-lifting hand and knee on the bench with your back parallel to the floor. Then, lift the dumbbell with your lifting hand towards your ribcage, keeping your elbow close to your body, and squeezing your shoulder blades at the top of the movement. Lower the dumbbell back down to the starting position and repeat for several repetitions before switching sides.