The one-arm dumbbell row has been a staple back exercise in my workout routine for many years. It helps improve posture and helps build impressive looking back muscles.

The Set-Up

• Choose a chair, bench or sturdy table that is about knee high.
• Begin by facing the bench while holding your dumbbell in one hand.
• With your feet placed closer than shoulder width apart, toes pointing straight ahead, slightly bend your knees (A).
• Bend at the waist and place your free hand down onto the bench. Be sure that this support hand is positioned nearly directly under the shoulder (B).
• Place your weight down on this support hand. If you don’t use this arm to support your bodyweight, you risk injuring the lower back.
• Allow the dumbbell to hang straight down while keeping your back flat (C).
• From the front, your shoulders should be level with each other.

Performing The Bent-Over Dumbbell Row

• Begin by pulling the dumbbell back and up in a slight arcing motion, until the dumbbell touches your hip. At the top of the movement, your forearm should be nearly vertical.
• Pause briefly at the top and then slowly lower the dumbbell back to the starting position.
• At the bottom, be sure the dumbbell comes to a complete stop. Do not allow the dumbbell to swing at the bottom, creating momentum. This will only make the movement easier and prevent you from getting maximum benefit from the exercise.
• Keep your elbow close to the body throughout the movement. If you find your elbow pulling away from the body, you may be using too much weight.
• You may also try moving your hand away from your side by just an inch or so. Often, people bring the hand and the dumbbell right in close to the body which causes the elbow to move out.
• Also, keep your shoulders level as you raise and lower the weight. Do not let your torso twist. Focus on using the muscles of the upper back to lift the weight, not your biceps.
• When your back muscles become fatigued, the natural reaction is to round the back. This does two things: It lessens the effectiveness of the movement and puts your lower back at risk for injury.

Performance Tips

• If you are unable to perform the exercise with proper form, that is without twisting or rounding the back, reduce the weight and perform the exercise correctly.
• As with all exercises, proper breathing is very important. Prior to performing the first repetition, take a deep breath in and exhale as you pull the weight up. Inhale again as you return the weight to the starting position and exhale. Exhale again as you lift the weight. Inhale as you lower the weight.