Exercise:

One Arm Dumbbell Row

Target Muscle:

Back (Mid/Lats)

Dumbbell, Incline Bench

Setup an incline bench at around a 30-45 degree angle.

Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. Press your other hand into the bench to support your upper body.

From there, row the dumbbell up toward your waist until you feel a strong contraction in your lat and mid-back muscles. Lower the dumbbell back down until your arm is extended towrad the floor and repeat.

- In order to maximize the tension on your back muscles rather than your biceps and shoulders, focus on rowing the dumbbell up using your elbow rather than your hand. Imagine that your hand and forearm don’t even exist, and just place 100% of your focus on driving the weight back using your elbows.

- Make sure to row the dumbbell at a slight angle rather than straight up and down as this will further increase the stimulation of the back muscles.

- As you row the dumbbell toward yourself, focus on squeezing your shoulder blades together as well.

- To increase the activation of your back muscles even further, you can use a set of lifting straps or lifting hooks to fully eliminate your grip from the equation.