How to do one arm dumbbell row exercises

This is an animated body sculpting tutorial for one arm dumbbell row exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning one arm dumbbell row exercises.

How to do One Arm Dumbbell Rows

In this lesson you will learn how to do a one arm dumbbell row. This back exercises emphasized on the latissimus and only works one side at a time. The animation above shows how to do dumbbell rows with the left hand. For right handed rows, do the whole thing the other way around.

Description: One Arm Dumbbell Row

* Lay your right shin on a flat bench and plant your right hand on the bench, so that your upper body is horizontal and straight. Look down to the right hand. Start with the left arm extended and keep your shoulder still. Don't shrug your shoulder down.
* Pull the dumbbell up to your trunk, so that it touches your ribs, and exhale at the same time. Keep your shoulder still and make sure the elbow passes as close as possible to the trunk. Feel the contraction in your back muscles (latissimus).
* Then lower the weight again and inhale slowly. The down motion is slightly slower than the up motion (don't let the weight fall). Also make sure you don't shrug your shoulder forward when you reach the lowest point.

Trainer advice: One Arm Dumbbell Row

* Keep your shoulder still. Don't shrug down at the lowest point of the movement.
* The down motion is slightly slower than the up motion. Exhale when you lift the dumbbell, inhale when you lower the weight.
* Stretch your back muscles between sets and exercises.
* This exercise is designed for moderate to heavy weights, but of course you can also do one arm rows with a light dumbbell.
* The barbell row is very similar to the dumbbell row and trains the same muscles.