If you are, for any reason, not a fan of a barbell rows, there is a perfect alternative for you –  one arm dumbbell rows. They considered to be the most favorite   among professional bodybuilders, and there are plenty of reasons for that.

First of all, this very exercise as no other can give your body as much of a tension as it can manage. One arm Dumbbell rows can be used with extremely heavy weights, that’s why it is in training of any bodybuilder – from the fresh start to the greatest challenges. Moreover, one arm dumbbell rows give an unique opportunity to workout your left and right back parts separately, so you can compare them and give each one the maximum range and attention.  This functional exercise, when done properly, is a real treasure in any training.

To do one arm dumbbell row you need to follow some rules closely.

Dumbbell Row Performing

Starting position is on the bench, that supports your body while you’re pulling a heavy dumbbell. If you want to work with the right side of your back (considering lats, traps and rhomboids), then your need to put your left knee on the bench. If you’re going to load your left side, do vise versa. In any case, the place of the foot must be approximately two feet far from the bench. During all reps your back must be straight and your knee – a bit bent.

When you are ready, begin to pull the dumbbell in the direction up to your chest. The weight, firstly hanging from your shoulder, is now loading your shoulder blade as you’re pulling it upwards. When the dumbbell reaches your chest, twirl you body a little bit upwards as well and then lower the dumbbell with an instant control. You should look down on your movements all the way and make sure that there is no chance of an injury and that the rest of your body is fixed.

It seems that arm’s participation in this exercise is rather big, but in fact the main retraction is made by the shoulder and, in a least measure, by lat. If you concentrate on the movement of your back muscles you will surely reach more purposeful result.

To help yourself in doing reps keep your abdominal muscles tight, because it helps to squeeze maximum energy. Also remember to exhale while you exert and keep your back upright during all exercise.

Written by: Dennis Borisoff
© April  2010 www.gymper.com. All rights reserved. Reprint article with link only.