One-Arm Dumbbell Rows are a great exercise for those wanting to build some muscle. They are also great for people who are just looking to keep fit. The difference between the two reasons for doing this exercise will show themselves in the number of reps and the weight of the dumbbell. Strength trainers looking to gain weight should do less reps with a heavier weight; conversely those looking to use this exercise as part of a general keep fit program should use a lesser weight and do more reps.
Here is how you perform a One-Arm Dumbbell Row:
Start by putting your right knee and right hand onto a workout bench. Your left leg should be on the floor placed wide enough to give a good balance. Ensure that your back is flat as it should be parallel to the floor for this workout.
Next grab a dumbbell so that your palm is facing your body. Now you will want to row the weight up the side of your body and then down again. This is one rep.
From here you will do as many reps as your training regimen says to and then you should alternate and place your left hand and left knee on the bench and do the same for that side of the body.
Tip: Make sure when you perform this exercise that you keep your back flat paying particular attention to avoiding your lower back rounding off. If you need to stick your butt further out as if you round your lower back off it could lead to an injury.